HAPPY LABOR DAY! Our last class of the day will be our noon class. All morning classes will be as regularly scheduled.

Level 1

EMOM for 10 minutes
2 Front Squats w/ 3 count pause at the bottom of each squat *AHAP
+
EMOM for 20 minutes
Odd minutes: 3 Deadlifts 225#/155#
Even minutes: 8 Burpees – Men / 6 Burpees – Women
Post load and Rx or cycles completed.

Level 2

EMOM for 10 minutes
1 Power Clean + 1 Squat Clean *AHAP
+
EMOM for 20 minutes
Odd minutes: 3 Deadlifts 315#/225#
Even minutes: 4 Muscle Ups – Men / 2 Muscle Ups – Women
Post load and Rx or cycles completed.

CrossFit Old School

3 Rounds
800m Run
20 GHD Sit Ups
20 Overhead Squats 75#/55#
20 GHD Hip Extensions
Post time.