Sunday at 10am, please join us for a workout and a beer as we send Sean off to Virginia. He has been a member of our family for the past 5 years and we are sad to see him go. It would be great to see everyone there!

Level 1

AMRAP in 15 Minutes
6 Power Cleans 115/75#
6 Alternating Front Rack Lunges
6 Bar Facing Burpees
6 Pull Ups
EMOM for 12 Minutes
Odd: 10 DB Strict Press
Even: 6 Alternating Pistols

Post total reps and load for dumbbells.

Level 2

AMRAP in 15 Minutes
30 Double Unders
20 Wall Ball 30#/20#@10′
5 Muscle Ups (W=3)
EMOM for 12 Minutes
Odd: 3 Deadlifts @80%1RM
Even: 5 Strict HSPU (W=3)

Post total reps and load.

Crossfit Old School

3 Miles Airdyne
50 Wall Ball 20#@10’/14#@9′
50 Burpees
3 Miles Airdyne

Post time.