Announcement: We will be having a beach workout Saturday, August 27th. More details to follow.

Level 1

E2MOM for 20 Minutes
3 Back Squats @ 70% 1RM (or greater)
5 Strict Pull Ups
+
15 Minute Time Cap
5-10-15-20-25 Reps of
Calorie Row
Burpees
Post load and time.

Level 2

E2MOM for 20 Minutes
3 Back Squats @ 70% 1RM (or greater)
5 False Grip Strict Pull Ups (Rings)
+
AMRAP in 15 Minutes
10 Tire Flips
10 Burpee + Jump in and out of tire
200M Run (= 4 reps)
Post load and total number of reps.

Barbell Club

EMOM for 15 Minutes
1 High Hang Clean + 1 Hang Clean (above knee)
+
Deadlift 5,5,5,5,5 *AHAP
+
Pull Up / Dip Complex*
Post loads.

Crossfit Old School

1 Mile Run
50 Manmakers 35/25#
*With 2 dumbbells, burpee + renegade row + squat clean thruster
Post time.