Reminder: We will only be open for the 5:15 am, Open Gym and 9:00 am classes on Monday, Memorial Day.  Classes will resume as scheduled the following day.

 

Level 1

EMOM for 12 minutes
Odd minutes:  5 Deadlifts  *AHAP
Even minutes:  8/5 Ring or Bar Dips
+
100 Double Unders
90 Russian KB Swings  53#/35#
80 Sit Ups
70 Goblet Squats
60 KB SDLHP
Post load and time.

 

Level 2

600m Run X 4
Rest 2 minutes between efforts>
400m Run X 4
Rest 1 minute between efforts
200m Run X 4
Rest 1 minute between efforts
Post fastest split at each distance.

 

CrossFit Old School

5 Rounds
400m Run
15 Thrusters  95#/65#
12 Lateral Bar Hops  R+L=1
9 Pull Ups
6 Burpees
Post time.