Thank you to all who came to the BBQ Saturday to celebrate the end of the Open workouts.  We appreciate everyone who made it a great time, especially Aaron Trapp for his tireless work cooking up his delicious food.

 

Level 1

EMOM for 10 minutes
Odd minutes: Overhead Barbell Hold for :50 secs.  115#/75#
Even minutes: 8/6 Burpees
Then…
5 Rounds
20 Calorie Row
5 Deadlifts  225#/155#
10 Toes to Bar
Then…
Front Squat 5 X 3 @ 85% of 1RM
Post Rx or cycles completed, time and load.

 

Level 2

600m Run X 5
Rest 2 minutes between efforts
Then..
100 Double Unders
50 HSPU’s
50 Pistols
100 Double Unders
Then…
EMOM for 10 minutes
1 Push Jerk + 1 Split Jerk   *AHAP
Post time minus 8 minutes, time and load.

 

CrossFit Old School

10 Rounds
10 Wall Ball  20#/14#
20 Sit Ups
30 Double Under
200m Run
Post time.