Level 1
50 Squats
50 Sit Ups
800m Run
+
3 Rounds
10 Power Snatches 95#/65#
10 Overhead Squats
10 Box Jumps 24″/20″
10 Toes to Bar
10 Hand Release Push Ups
10 Hand Release Bent Over Rows
+
800m Run
50 Sit Ups
50 Squats
Post time.
Level 2
E3MOM for 15 minutes
3 Reps of Barbell Complex:
1 Deadlift
1 Power Clean
1 Hang Squat Clean
1 Jerk *AHAP
+
3 Rounds
20/15 Calories on Assualt Bike
10/6 Muscle Ups
50 Double Unders
10 Burpee Box Jump Overs 24″/20″
Post load and time.
CrossFit Old School
3 Rounds
500m Row
15 Hang Power Cleans 95#/65#
15 Front Rack Lunges (R+L=1)
15 Push Jerks
15 Lateral Bar Jumps (R+L=1)
Post time.
5:15
L1
Carolyn 49:46
Jennifer 47:56 Rx
Barbara 34:00 Rx
James 38:18 Rx
Michael 37:23 Rx
Chris F. 38:31
Rob 45:54 Rx
Moses 47:06
Trapp 28:45 Rx
Paul 31:45 Rx
L2
Milly 105#/23:25 Rx
CF O S
Rose 36:44 Rx
Diana 26:42 Rx
8:00
L1
Linda 36:35
Stroup 33:50 Rx
Shane 53:34 Rx
Tim S. 37:48 Rx
Shannon 43:36
Laurie 39:31
Tyler R. 41:00
CF O S
Cathy 31:45 Rx
9:00
L1
Tina 36:16 Rx
Nico 40:30
Erica 47:49
Felica 41:10
L2
Barbara 28:41 Rx
Amanda 30:34
12:00
L1
Jeff J. 44:45
Steve-O 28:12 Rx
Ed 30:43 Rx
Darin 39:39
Tina H. 35:07
Nicole 37:08
Susan 34:39
4:00
L1
Mark B. 40:00
Roselynn 32:05
Dean 32:10
ylan 30:43 Rx
L2
Trapp 175#/17:33 Rx
Jeff W.185#/17:34 Rx
5:00
L1
Jeria 38:42
Tyler B 37:32
Severen 37:24Rx
Chris B 32:15Rx
Joanna 41:54Rx
Andrea 36:43Rx
Elsa 31:00
Cowboy 35:17
Cami 33:48
Warren 36:31Rx
Ira 58:27
Lisa 30:23 Rx
Pat 33:38 Rx
Jacob 38:00
Kelsey 36:41
Jr. 35:17 Rx
Sonya 43:25
CF O S
Jean 23:21
6:00
L1
Katie 38:00
Rick 41:20
Joe V. 39:00
Nicole L. 40:41
Marisa 27:24 Rx
Sloane 26:08 Rx
Gary 27:20
Delilah 37:07
Clark 43:21
L2
Heather 175#/20:10
Jake 205#/19:45 Rx
Terry 175#/17:03 Rx
CF O S
Carrie 24:52 Rx
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