Notice:  This Sunday 11/20, there will NOT be Open Gym.  The gym will be closed.  Sorry for any inconvenience.

 

Level 1

5 Rounds
350m Row
10 Squat Cleans  95#/65#
10 Box Jump Overs
10 Pull Ups
10 Push Jerks
Post time.

 

Level 2

EMOM for 12 minutes
Odd minutes: 3 Overhead Squats  *AHAP
Even minutes:  12 GHD Sit Ups
+
6 Sets
*1 set every 2 minutes
10 Calories on Assault Bike
15 Goblet Squats   53#/35#
Post load and Rx or cycles completed.

 

CrossFit Old School

8 Rounds
200m Run
15 Deck Squats  25#/15#
20 Push Ball  20#/14#
5 Burpees
Post time.