Level 1
5 Sets
6 Double KB Front Squats *AHAP
5 Bench Press *AHAP
10 DB Single Arm Rows *AHAP
10 GHD Sit Ups
Then…
3 Sets
8 Hurdle Jumps
10 Med Ball Skater Plyos R+L=1
4 50m Sprints
Post loads.
Level 2
Take 15 minutes to find Heavy Single for:
Clean and Jerk
+
Back Squat 5X5
Post loads.
CrossFit Old School
3 Rounds
500m Row
15 Thrusters 75#/55#
15 Squat Thrusts Over Bar
400m Run
20 Russian KB Swings 53#/35#
10 Split Squat Jumps R+L=1
Post time.
5:15 am
L 1
Rose 18#/75#/25#
Diana 44#/135#/40#
Payton 18#/60#/20#
Derek 62#/225#/100#
Hector 70#/245#/70#
Ivan 35#/155#/50#
Andy 53#/175#/50#
Colin 35#/75#/40#
Rob 53#/160#/55#
Tim S. 62#/-/-
Erik 53#/155#/60#
CFOS
Emily 26:43 Rx
Sara 32:45 Rx 65#
Erica S. 34:07 Rx
CFOS-Amadi 24:06 Rx 65#
9AM
L1
Tiffany 26/100/30
Matt 35/165/50
Shane 53/175/55
Laurie 26/85/40
Marta 26/65/25
Antonio 70/145/70
Nacho 53/175/55
Alex 53/115/50
CFOS
Dylan 25:48Rx
Jennifer 39:51Rx
4:00 pm
K 1
Caroline 26#/85#/55#
L 2
Chris 225#/300#
Warren 165#/195#
Jake 235#/265#
Ira 285#/225#
Jimmy 245#/185#
CFOS
Savannah 26:59 Rx
Trapp 24:15 Rx
Tyler 25:26 Rx
Sam 30:56 Rx
5:00 pm
L 1
Tonia 26#/75#/35#
Raquel 26#/95#/35#
Cris 44#/135#/44#
Jimmy 62#/185#/70#
CFOS
Hector 25:09 Rx
6PM
L1
Gary 53/135/50
Cindy 35/95/30
Mark 53/185/70
Kayla 44/95/40
Sean 62/235/100
Andrea 44/85/30
Doug 35/135/45
Susan 26/85/25