Announcement: We will be having a beach workout Saturday, August 27th. More details to follow.

Level 1

EMOM for 16 Minutes
Odd Minutes: 1 High Hang Power Clean + 1 Hang Power Clean (above knee) + 1 Jerk *AHAP
Even Minute: :20 Second L-Sit Hold on Parallettes
+
AMRAP in 15 Minutes
30 Hand to Hand KB Swings 53/35#
30 KB SDL-HP
30 Skater Plyos (1=1)
Post load and total number of reps.

Level 2

EMOM for 16 Minutes
Odd Minutes: 3 Bottom up Front Squats
*Set rack in bottom of squat position. Work on being explosive out of bottom
Even Minutes: :20 Second L-Sit hold on Rings
+
20 Minute Time Cap
3 Rounds
15 Deadlifts 225/155#
15 Chest to Bar Pull Ups
+
3 Rounds
20 Calories Airdyne (W=15)
15 Split Squat Jumps (R+L=1)
Post load and time.

Barbell Club

EMOM for 15 Minutes
1 Power Snatch + 1 Overhead Squat *AHAP
+
Snatch Balance 1,1,1,1,1,1,1 *AHAP
+
3 x 10 Weighted GHD Hip Extensions
Post loads.

Crossfit Old School

100 Wall Ball 20#@10’/14#@9′
*Every minute stop and do 3 burpees
Post time.