Thank you to all who came to the beach workout on Saturday! I hope everyone had fun and enjoyed the workout! Also, a huge thank you to Ray for letting us use his tires and to all of those who helped unload and load equipment.

Level 1

Every :30 Seconds for 20 Intervals
1 Power Clean 115/75#
2 Front Squats
1 Push Jerk
+
AMRAP in 15 Minutes
40′ DB Walking Lunges (High Carry) 35/25#
10 Push Ups
40′ DB Walking Lunges (Low Carry)
15 DB Push Press
Post Rx or number of cycles completed and total number of rounds plus reps.

Level 2

Every :30 Seconds for 20 Intervals
1 Power Clean 185/125#
2 Front Squats
1 Jerk
+
AMRAP in 15 Minutes
20 Calorie Row
20 KB Flip Squats 53/44#
20 Handstand Push Ups
Post Rx or number of cycles completed and total number of reps.

Barbell Club

EMOM for 15 Minutes
1 Clean off the Blocks @ mid thigh *AHAP with good technique
+
5 x 5 Dead stop front squats from bottom *Pick 1 weight for all 5 sets
Post loads.

Crossfit Old School

50-40-30-20-10 Reps of
Wall Ball 20#@10’/14#@9′
Sit Ups
Post time.