Announcement: We will be having a sprint triathlon workout this Saturday at 11:45 for anyone that is interested! We will be swimming at the Santee YMCA and doing a bike ride and run from there. Mountain bikes will be best. Please ask Paul or Teshina or check our instagram page for more details.

Level 1

E3MOM for 15 Minutes
8 Romanian Deadlifts *Unbroken, AHAP
10 Strict Pull Ups (W=5)
AMRAP in 7 Minutes
3 Power Cleans 115/75#
100M Sprint
6 Power Cleans
100M Sprint
9 Power Cleans
100M Sprint
*Keep adding 3 reps
Rest 2 Minutes
AMRAP in 7 Minutes
25 Sit Ups
25 Goblet Squats 53/35#
Post load and total reps for each.

Level 2

E3MOM for 15 Minutes
5 Deadlifts, AHAP
*Dead stop each rep and NO drop from the top. Control each rep back to the floor. Use Overhand Grip or Hook, no mixed.
AMRAP in 20 Minutes
1 Rope Climb
3 Squat Cleans 165/115#
5 Handstand Push Ups
7 KB Swings 70/53#
9 Box Jumps 30/24″
Post load and total reps.

Barbell Club

5 x 5 Deadlifts @ 70%1RM *Dead stop each rep, but no drop from the top–control the descent. Double Overhand Grip, no mixed.
4 Sets
12 DB Hammer Curls each arm
12 Glute-Ham Raises
20 Walking Lunges *Use weight
Post loads.

Crossfit Old School

1 Mile Run
50 Burpee Box Jumps 20″
100 Sit Ups
Post time.