Announcement: We will be having an “in-house” Crossfit Open Workout competition again this year. Sign up sheets are at the front desk. It is $10 to enter, and the money at the end will go to the winning team. You must select beforehand whether you will be doing the workouts as Rx’d or scaled. The open starts next week, so please sign up soon!

Level 1

20 Minute Time Cap
3 Rounds
400M Run
20 Alternating Front Rack Lunges 95/65#
20 Push Press
20 Pendlay Rows
+
EMOM for 10 Minutes
Odd: 6 Back Squats *AHAP
Even: 6 Toes to Bar

Post time and load.

Level 2

20 Minute Time Cap
3 Rounds
400M Run
10 DB Squat Clean Thrusters 50/35#
20 Toes to Bar
+
EMOM for 10 Minutes
Odd: 6 Back Squats *AHAP
Even: 10 Handstand Shoulder Touches (1=1)

Post time and load.

Crossfit Old School

10 Power Clean and Jerks 95/65#
5 Rounds of “Cindy”
(5 Pull Ups, 10 Push Ups, 15 Squats)
10 Power Clean and Jerks
5 Rounds of “Cindy”
10 Power Clean and Jerks
5 Rounds of “Cindy”

Post time.