Reminder: There is NO 5:15 am class this morning, in observance of New Year’s Day.  The gym will be open at 7:00 am.

Level 1

5 Rounds
30 Double Unders
12 Power Cleans   95#/65#
12 Box Jumps  20″
12 Pull Ups
12 GHD Sit Ups
200m Run
Post time.

 

Level 2

EMOM for 30 minutes
1st minute:  5 Bar Muscle Ups
2nd minute:  15/10 Calories on Assault Bike
3rd minute:  8 Push Jerks   135#/95#
4th minute:  10 Front Squats
5th minute:  10 Burpees
6th minute: Rest
Post Rx or cycles completed.

 

CrossFit Old School

1200m Run
+
21 – 15 – 9
X 3 Double Unders
Burpees
+
800m Run
+
21 – 15 – 9
Goblet Squats  53#/35#
KB Clean and Jerk
+
400m Run
Post time.