Congratulations to Coach Erica, for winning a silver medal in her Olympic Weightlifting competition over the weekend. Well done!

 

Level 1

“Newman 2.0”
400m Run
+
21 – 15 – 9
KB Swings   53#/35#
Push Ups
+
600m Run
+
21 – 15 – 9
DB Hang Squat Cleans   35#/25#
Pull Ups
+
800m Run
+
21 – 15 – 9
Box Jumps   24”/20”
Burpees
Post time.

 

Level 2

50 – 40 – 30 – 20
Double Unders
10 – 15 – 20 – 25
Back Squats   115#/75#
+
4 Rounds
500m Row
12 Push Jerks
Post time.

 

CrossFit Old School

5 Rounds
200m Run
12 Alternating DB Snatches  35#/25#
20 DB Overhead Walking Lunges
30 Double Unders
5 Burpees
Post time.