Today at 9 o’clock, we have invited Hyrox into the gym to put on their Physical Fitness Test to our regularly scheduled class.  They will run the above workout and all participants will receive free swag upon completion of the workout.  It should be a lot of fun.  All our other classes will do our regular posted workouts.

Level 1

“No Time Tuesday”
5 Sets
5 Bench Press  *AHAP
20 DB Walking Lunges  35#/25#
5/3 Strict Pull Ups
12 GHD Sit Ups
2 Box Jumps  *AHAP
10 Banded Skater Plyos  each direction
Post load and box height.

 

Level 2

Take 12 minutes to find Heavy Single:
Squat Snatch
+
Split Jerks  1,1,1,1,1,1
+
10 minutes on Assault Bike
:20 All Out
:20 Easy
Post loads and total Calories.

 

CrossFit Old School

21 – 15 – 9
KB Swings  53#/35#
KB Walking Lunges
GHD Sit Ups
Squat Thrusts
+
800m Run
+
21 – 15 – 9
KB Clean and Jerks
Goblet Squats
Sit Ups
Alternating KB Bent Over Rows
Post time.