Level 1

EMOM for 10 minutes
Odd minutes: 5 Back Squats  *AHAP
Even minutes: 6/3 Strict Pull Ups
+
3 Rounds
25 Calorie Row
20 Squats
15 Push Jerks  115#/75#
10 Burpees
Post load and time.

 

Level 2

Snatch for heavy single in 12 minutes.
+
Jerk for heavy single in 8 minutes.
+
3 Rounds
50 Double Unders
10 Deadlifts  275#/185#
20/15 Calories on Assault Bike
100m Farmer’s Walk  2 @ 70#/2 @ 53#
Post loads and time.

 

CrossFit Old School

“Light Linda”
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2- 1
Bench Press  115#/65#
Deadlift  185#/125#
Squat Clean 95#/65#
Post time.