Level 1
EMOM for 15 minutes
1st minute: 5 Deadlifts *AHAP
2nd minute: 5 Floor Press *AHAP
3rd minute: :30 Weighted Plank Hold
+
5 Sets
12/10 Calories on Assault Bike
7 Clean and Jerks 115#/75#
3 Burpees
– Rest 1 minute between sets –
Post loads and time minus 4 minutes.
Level 2
Take 12 minutes to find Heavy Single for:
Clean and Jerk
+
21 – 18 – 15 – 12 – 9
Calorie Row
Alternating DB Hang Clean and Jerks 50#/35#
Box Jump Overs 24″/20″
Post load and time.
CrossFit Old School
4 Rounds
500m Row
12 Hang Squat Cleans 95#/65#
50 ft. Bear Crawl
12 Pull Ups
50 ft. Bear Crawl
12 Push Jerks
Post time.
5:15
L 1
Rose 95#/55#/13:18
Erica S. 140#/70#/15:43 Rx
Erica 205#105#/5:49 Rx
Felisa 135#/85#/24:00 Rx
Tim K. 285#/225#/8:30 Rx
Kendric 285#/225#/9:31 Rx
Rob 235#/155#/14:44 Rx
CFOS
Armando 40:54 Rx
9:00
L 1
Dylan 225#BS/155#/8:53 Rx
Marta 85#/65#/7:38
Jessica 175#/80#/10:43 Rx
Alex 255# PR/105#/7:14 Rx 95#
CFOS
Barb 39:09
Steve 26:30
Emily 24:18 Rx
Baron 28:08
Tina 35:06 Rx
Roarke 30:16 Rx
4PM
L1
Sara 175/90/12:17 Rx
Brad 295/205/7:43 Rx
Rae 105/45/12:00
Chris B 315/175/8:14 Rx
Jason 285/175/9:00 Rx
Kristine 205/95/9:07 Rx
Pat 225/175/10:01 Rx
L2
Jake 225/15:42 Rx
Ira 275/19:51 Rx
CFOS
Savannah 31:28 Rx
Nicole 31:03
5PM
L1
Shane 225/175/10:48 Rx
Clarissa 165/85/13:57
Emma 185/75/12:23
L2
Zach 245/15:33 Rx
6PM
L1
Kaya 195/95/9:11 Rx
Cindy 185/75/9:20
Tim 185/165/11:29 Rx
Jess M 7:51/35/14:29
CFOS
Reece 38:04 Rx HSW