Reminder:  Level 1 memberships make you eligible for Level 1 workouts, only.  Level 2 memberships allow members to choose from any of the three workouts posted daily.  Please, respect those members who pay for Level 2 memberships by not requesting to do any alternative workouts other than the one’s posted for your appropriate membership.  Thank you for your cooperation.

 

Level 1

5 Rounds
400m Run
20 Alternating DB Snatches   35#/25#
20 DB Overhead Walking Lunges  *1 DB
10 Pull Ups
Post time.

 

Level 2

E3M for 12 minutes
250m Row
25 Wall Ball   20#/14#
– Rest 3 minutes –
E3M for 12 minutes
200m Run
50 ft. Handstand Walk
+
Overhead Squat   3,3,3,3,3
*AHAP
Post Rx or cycles completed and load.

 

CrossFit Old School

600m Run
+
21 – 15 – 9
Russian KB Swings   53#/35#
Burpees
+
600m Run
+
21 – 15 – 9
Goblet Squats
Toes to Bar
+
600m Run
Post time.