Announcement:  Monday, May 29th, is Memorial Day.  We will offer only one class that day.  The class will be at 8:30 am.  As is our custom, there will be the workout, “Murph,” along with other “Hero” workouts.  Please, make a note.

 

L1

E3M for 15 minutes
1st 3 mins: 250m Row + 10 Back Squats  135#/95#
2nd 3 mins: 250m Row + 8 Back Squats   165#/110#
3rd 3 mins:  250m Row + 6 Back Squats   185#/125#
4th 3 mins:  250m Row + 4 Back Squats  205#/145#
5th 3 mins:  250m Row + 2 Back Squats  215#/155#
+
5 Rounds
25 Double Unders
5 Burpees
Post Rx or cycles completed and time.

 

Level 2

Take 12 minutes to find Heavy Single for:
Clean and Jerk
+
“JT”
21 – 15 – 9
Handstand Push Ups
Ring Dips
Push Ups
Post load and time.

 

CrossFit Old School

21 – 18 – 15 – 12 – 9 – 6
X2 Double Unders
Floor Press   95#/55#
Floor Wipers
Alternating Front Rack Lunge Steps
*200m Run after each set.
Post time