Announcement: The class schedule for Monday, Labor Day, will be amended to regular morning class schedule.  The last class for the day will be the noon class.  Please, make a note of the change.

 

Level 1

EMOM for 15 minutes
1st minute:  1 Power Clean + 1 Hang Squat Clean + 1 Jerk  *AHAP
2nd minute:  5 Pull Ups
3rd minute:  :30 Ring Plank Holds
+
5 Sets
15/12 Calories on Assault Bike
7 Hang Clean and Jerks  95#/65#
5 Burpees
– Rest 1 minute –
Post load and time minus 4 minutes.

 

Level 2

EMOM for 10 minutes
3 Back Squats   225#/165#
+
Bench Press   5 X 5
+
50 GHD Sit Ups *Not for time.
Post loads.

 

CrossFit Old School

10 Rounds
200m Run
Odd Rounds: 30 Double Unders + 5 Burpees
Even Rounds:  5 Pull Ups+ 10 Push Ups + 15 Squats
Post time.