Level 1
EMOM for 15 minutes
1st minute: 5 Back Squats *AHAP
2nd minute: 1 Rope Climb 15’
3rd minute: 15 Hollow Rock F+B=1
+
5 Sets
12/8 Calories on Assault Bike
7 Clean and Jerks 95#/65#
3 Burpees
– Rest 1 minute –
Post load and time minus 4 minutes.
Level 2
Overhead Squat 3,3,3,3,3 *AHAP
+
4 Rounds
200m Run
15 Med Ball GHD Sit Ups 20#/14#
20 Hand Release Push Ups
Post load and time.
CrossFit Old School
5 Rounds
350m Row
16 DB Step Ups 2@35#/25# 20”/16”
16 DB Floor Press
16 DB Push Press
16 DB Front Squats
Post time.
5:15 am
L 1
Tess 95#/8:08
Blake F. 225#/9:08 Rx
Ivan 205#/11:29
Marco 205#/9:43 Rx
Colin 175#/10:45 Rx
Jr. 225#/5:26 Rx
Erik 195#/14:20
Mark T. 185#/10:08 Rx
CFOS
Diana 25:53 Rx
Emily 31:04 Rx 400m
Tim S. 48:05 Rx
Armando 27:58 Rx
9:00 am
L 1
Dylan 275#/7:10 Rx
Sean 276#/5:15 Rx
Antonio 195#/7:27 Rx
Marta 125#/12:35 Rx
Steph 95#/7:56 Rx
Emma 105#/15:47
Sam S. 235#/8:24 Rx
Nacho 205#/12:45 Rx
CFOS
Mike S. 41:31
Tonia 41:14 Rx
Tina 30:29 Rx
Nicole 43:54
Sonya 41:10
Roselynn 37:01 Rx
4PM
L1
Jeff 295#/5:15 Rx
Chris – / 7:53 Rx
Warren – / 10:17 Rx
Tyler 285#/5:30 Rx
Caroline 125#/7:08
L2
Jake 45#/9:41 Rx
Justin 105#/ Was Here
Trapp 155#/9:22 Rx
Chris 185# —
Warren 125# —
Jimmy 135#/12:41
Dean 185# / Was Here
CFOS
Sara 44:26 Rx 400m Run
Mags 24:40
Ira 32:27
Alissa 38:00
5PM
L1
Blake 225#/7:59 Rx
Mariyah 155#/8:20 Rx
Luisa 120#/12:42
Frankie 165#/9:25 Rx
Gary 175#/9:15 Rx
Andrea 135#/9:23 Rx
6PM
L1
Mark 135#/10:43 Rx
Sloane 185#/8:04 Rx
CFOS
Kayla 28:38 Rx
Julien 35:00