The Crucible crew…thanks for a fun and challenging workout on Saturday!

 

Level 1

15 Min Time Cap

3 Rounds

500M Row

20 Box Jumps 20″

Rest 5 Min

EMOM for 10 Min

7 DB Thrusters 35/25#

5 Pull Ups

Post time and Rx or not.

Extra Credit

5 Min Hip Mobility

 

Level 2

20 Min Time Cap

800M Run

5 Rounds

12 Overhead Squats 115/75#

12 SDL-HP

Post time.

Extra Credit

5 Min Hip Mobility

 

Barbell Club

EMOM for 20 Min: 1 Jerk (all reps >/= 80%)

+

Wtd GHD Hip Extensions and Sit Ups 4×12

Post loads.