Cheers to the survival of Friday’s workout!

Level 1

E3MOM for 15 Minutes
10 Back Squats *AHAP
5 Strict Pull Ups (If you can perform the pull ups unbroken, add weight)
+
20 Minute Time Cap
50 Calorie Row
+
10-9-8-7-6-5-4-3-2-1 Reps of
Power Snatches 95/65#
Pull Ups
+
50 Calorie Row
Post load and time.

Level 2

EMOM for 15 Minutes
1 Pause Clean @ the knee + 1 Jerk *Full Squat
+
25 Minute Time Cap
9-6-3 Reps of
Thrusters 135#
Bar Muscle Ups
+
12-9-6 Reps of
Thrusters 115/75#
Chest to Bar Pull Ups
+
15-12-9 Reps of
Thrusters 95/65#
Pull Ups
Post load and time.

Barbell Club

6,6,6,6,6,6 Back Squat
*6 working sets of 6 reps (do not include warm up sets). Try to find 6RM
+
4 Sets
12 Strict Pull Ups
12 Glute-Ham Raises
12 Strict Press
25 GHD Sit Ups
Post load for back squat.

Crossfit Old School

100 Calorie Row
1 Mile Run
100 Calorie Airdyne
Post time.