Level 1

“Crossfit Baseball”

AMRAP 20 Min

1st Base: 15 Ball Slams 25/20#

2nd Base: 10 Burpees

3rd Base: 10 Split Squat Jumps (R+L=1)

Home: 15 Cal Row

Post total runs.

 

Level 2

“Roll, roll, roll your dice…”

AMRAP 30 Min

1. Pull Ups

2. Squat Cleans 115/78#

3. Push Press 115/78#

4. Burpees

5. Alt Front Rack Lunges 115/78#

6. Cal Airdyne (x2)

Using three dice:

Roll 1 die = the exercise to be performed

Roll other 2 dice = add together to obtain reps to be performed

Post Rx or not.

 

Level 2X

15 min to establish max Snatch

Take 80% of that max and perform 1 Snatch EMOM for 20 min

*Pull Up/Dip Complex

5 Rounds for completion

15 GHD Sit Ups

15 GHD Hip Extensions

Post loads.

 

CF Old School

5K Run

Post time.

 

Reminder

First class starts at 8:00 am today and continues throughout the day with the regular schedule.

Also, bring in a friend to try us for free today and tomorrow!