Notice: The class schedule for this 4th of July will be modified. There will only be one class for Adults at 8:30 am and a Kids class at 9:30 am. Please, make a note of the schedule.

Level 1

21 – 15 – 9
Deadlifts  135#/95#
Squats
Push Ups
+
800m Run
+
21 – 15 – 9
Push Jerks  95#/65#
Pull Ups
Squat Thrusts
+
800m Run
Post time.

 

 

Level 2

AMRAP in 12 minutes
50 Double Unders
20 Wall Ball  20#/14#
15 GHD Sit Ups
– Rest 3 minutes-
AMRAP in 12 minutes
15 Calories on Assault Bike
10 Bar Muscle Ups
10 Alternating Pistols
– Rest 3 minutes-
AMRAP in 12 minutes
2000m Row (Buy in)
‘Max Burpees in remaining time.
Post rep totals for each.

 

 

CrossFit Old School

7 Rounds
200m Run
20 Russian KB Swings  53#/35#
25 Double Unders
5 Burpees
Post time.