Reminder: We are hosting CrossFit HQ’s L2 Cert this weekend.  (March 3-4)  The gym will be closed.  Saturday’s class will be held at Grossmont College track.

Level 1

Tabata Back Squat
:20 Work / :10 Rest X 16
20 Back Squat Reps  225#/155#
– Rest 3 minutes –
EMOM for 10 minutes
1 Squat Clean + 1 Jerk  *AHAP
+
On the 1:15
200m Run X 8
Post round completed Back Squat, Load and Rx or cycles completed.

 

Level 2

“Prison Rules”
Every :15 sec for 16 intervals perform 3 reps of the following exercises
Power Snatch 95/65#
Power Clean and Jerk
Thruster
Rest 1 min between exercises
+
1 mile run
Post Rx or number of intervals completed and time.
Compare to 05/27/2015

 

CrossFit Old School

1 Mile Run
50 Burpees
1 Mile Run
Post time.