A very big thank you to Crossfit HQ for letting us host the Level 1 Seminar this weekend!

 

Level 1

EMOM for 10 Min

1 High Hang Power Clean + 1 Front Squat

+

AMRAP in 15 Min

20 Calorie Row

15 Thrusters 95/65#

10 Pull Ups

Post load and total number of reps.

 

Level 2

EMOM for 10 Min

1 Power Clean + 1 Push Jerk + 1 Split Jerk

+

3 Rounds

15 Deadlifts 225/155#

15 HSPU

15 T2B

Rest 3 Min

1000M Row

Post load and times for each.

 

Barbell Club

EMOM for 15 Min: 2 Cleans *TNG

+

Bench Press 5,5,5,5,5

+

EMOM for 10 Min

5 Strict Pull Ups

5 Strict Dips

Post loads.

 

CF Old School

5 Rounds

50 Double Unders

15 Burpees

Post time.