Level 1
5 Rounds
15 Deadlifts  135#/95#
15 Box Jumps 20″
30 Jump Rope Reps
+
3 Rounds
400m Run
500m Row
+
3 Rounds
50 Squats
50 Sit Ups
Post time.

 

 

 

Level 2

E2MOM for 24 minutes of:
1st minute    200m Run + 15 KB Swings  53#/35#
2nd minute    30 Double Unders + 15 Pull Ups
3rd minute    5 Thrusters  135#./93# + 10 Burpees
Post Rx or not.

 

 

 

CrossFit Old School
“Bear Complex”
5 Rounds of 7 reps per round:
1 Power Clean
1 Front Squat
1 Push Jerk
1 Back Squat
1 Push Jerk  = 1 rep
The bar cannot rest on the ground until all 7 reps have been completed.
There is no time limit.  Add weight each round.
Post last load used.

 

 

Notice:  We will keep our regular class schedule for Monday, September 2nd.