Level 1

EMOM for 10 minutes
Odd minutes: 30 Double Unders
Even minutes: 8 Thrusters 75#/55#
– Rest 3 minutes –
EMOM for 10 minutes
Odd minutes: 8 Burpees
Even minutes: 5 Hang Power Snatches / 5 Overhead Squats 75#/55#
– Rest 3 minutes –
AMRAP in 5 minutes
Max distance on Rower
Post Rx or intervals completed and meters rowed.

Level 2

EMOM for 10 minutes
Odd minutes: 3 Front Squats *AHAP
Even minutes: 10 Weighted GHD Hip Extensions 25#/15#
– Rest 3 minutes –
EMOM for 10 minutes
Odd minutes: 15 Russian KB Swings 70#/53#
Even minutes: 10 Alternating Pistols
– Rest 3 minutes –
AMRAP in 5 minutes
10 Single Arm DB Push Press 50#/35#
10 Burpess
Post Rx or intervals completed and rep total.

CrossFit Old School

3 Rounds
25 Wall Ball 20#/14# 2 9′
15 Burpees
15 GHD Sit Ups
15 GHD Hip Extensions
15 Toes to Bar
400m Run
Post time.