5am, 6am and 730am classes are canceled. Classes will start back up at the 9am class.
Strength: work up to a heavy complex of 3 deadlifts+2 squat cleans+1 jerk
Metcon:
Rx
17 min amrap ladder
5 kb swings, 70/53, +5 each round
1 rope climb, +1 each rd
Intermediate
13 min amrap ladder
3 kb swings, +3 each round
2 scaled rope climbs, +1 each round
Beginner
10 min amrap
3 kb swings, +3 each round
1 scaled rope climb, +1 each round
Post loads and total rounds plus extra reps to comments.