Level One
EMOM 15
1st Minute:
5 Deadlifts *AHAP
2nd Minute:
8/5 Ring Dips
3rd Minute:
10 GHD Sit-Ups
+
3 Rounds
400m Run
20 Overhead Squats 75/55#
10 Box Jump Overs 24/20″
-Post Load and Time
Level Two
AMRAP 20 Minutes
5 Bar Muscle Ups
10 HSPU
15 Front Squats 115/85#
-Post Rounds and Reps
CFOS
5k Run or Row
-Post Time
5:15
L 1
Diana 185#/11:21 Rx
Amadi 185#/10:30 Rx. 95#
Chris F. 275#/-
Tim S. 275#/12:55 Rx
Rob 235#/-
Paul 205#/10:47
CFOS
Rob 24:20 Rx
9:00
L 1
Cathy 115#/17:01
Vince 225#/15:52
Tina 145#/17:50 Rx
Mandy 135#/17:59
Nicole H. 85#/17:26 Rx
Jennifer 120#/18:45 Rx
Sam S. 275#/13.28 Rx
Sami 105#:10:36
Amber 85#:10;58
Antonio 195#:16:53 Rx
Marisa -/14:10
12pm
L1
Stephanie 175#/21:45 Rx
Nicole 175#/ 16:15 Rx 65#
Roarke 195#/ 15:42 Rx
Thomas 185#/ 12:45
Tina H. 195#/ —
CFOS
Brian T. 25:47 Rx
Emily 25:47 Rx
4PM
L1
Jimmy 205#/-
Cowboy 185#/15:32
Sarai 155#/17:39
Patrick 135#/-
L2
Jake 7
Tyler B 4+6 Rx
CFOS
Warren 20:50 row Rx
Chris B 20:48 row Rx
Cami 14:55 1/2/11:46 1/2
Severen 31:00 run Rx
Jimmy 22:37 row Rx
5PM
L1
Trapp 235#/17:33 Rx
JJ 45#/15:14
Jerea 105#/16:55
Sloane 195#/11:10 Rx
Gary 235#/12:50 Rx
Jenn 135#/18:15 Rx
Elizabeth 165#/17:43 Rx
Nick 185#/19:00 Rx
Hannah 165#/16:50 Rx
Audrey 85#/16:04
Nicole 155#/18:00
CFOS
Tommy 9mi bike 30:00
6PM
L1
Charlie 175#/19:50 Rx
Adrian 195#/20:13 Rx
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