Reminder: We will only have an 8:00 a.m. class tomorrow, the 4th of July.

Level 1

EMOM for 12 minutes
Odd minutes: 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat *AHAP
Even minutes: 6/3 Strict Pull Ups
+
3 Rounds
800m Run
30 Russian KB Swings 53#/35#
20 Goblet Squats
Post load and time.

Level 2

EMOM for 12 minutes
Odd minutes: 3 Overhead Squats *AHAP
Even minutes: :20 Ring L Sit Holds
+
10 Rounds
60′ Sled Push 135#/90#
5 Burpee Pull Ups
Post load and time.

CrossFit Old School

1 Mile Run
+
50 – 40 – 30 – 20 – 10
Wall Ball 20#/14#
Double Unders
Post time.