Reminder: The 4th of July class schedule is: Monday 5:15 am, Open Gym and 9:00 am classes only.

 

Level 1

Take 12 minutes to find Heavy Single for:
Clean and Jerk
+
15 – 20 – 15
Calories on Assault Bike
25 – 30 – 25
Double Unders
10 – 15 – 10
Squat Cleans   95#/65#
Post load and time.

 

Level 2

EMOM for 12 minutes
Odd minutes: 3 Deadlifts   *AHAP
Even minutes:  8/5 Ring Dips
+
4 Rounds
25 KB Swings  53#/44#
20 Toes Thru Rings
10 Burpees
Post load and time.

 

CrossFit Old School

10 Rounds
250m Row
6 Power Cleans  95#/65#
5 Pull Ups
3 Squat Thrusts Over Bar
Post time.