Reminder:  Level 1 memberships make you eligible for Level 1 workouts, only.  Level 2 memberships allow members to choose from any of the three workouts posted daily.  Please, respect those members who pay for Level 2 memberships by not requesting to do any alternative workouts other than the one’s posted for your appropriate membership.  Thank you for your cooperation.

 

Level 1

EMOM for 12 minutes
Odd minutes:  1 Clean and Jerk   *AHAP
Even minutes:  10 GHD Sit Ups
+
5 Rounds
10/8 Calories on Assault Bike
10 Split Squat Jumps  R+L=1
5 Burpees
Post load and time.

 

Level 2

Take 12 minutes to find Heavy Single for:
Squat Snatch   *AHAP
+
EMOM for 15 minutes
1st minute: 1 Pegboard Climb
2nd minute:  10 Ring Dips
3rd minute: :30 Weighted Plank   45#/25#
Post load and Rx or cycles completed.

 

CrossFit Old School

100 Sit Ups
100 Squats
100 Push Press   45#/35#
100 Walking Lunges
100 Double Unders
100 Sit Ups
1000m Run
Post time.