Level 1

EMOM for 12 minutes
Odd minutes: 1 Squat Clean + 1 Jerk   *AHAP
Even minutes: 10 DB Bent Over Row    *5 reps each arm.
+
1 Mile Run
60 Double Unders
30 Back Squats   135#/95#
60 Double Unders
30 Push Ups
Post load and time.

 

Level 2

EMOM for 12 minutes
Odd minutes: 1 Squat Snatch + 1 Overhead Squat  *AHAP
Odd minutes: 3 / 1 Muscle Ups
+
3 Rounds
500m Row
20/15 Calories on Assault Bike
30 Russian KB Swings  70#/53#
10 HSPU’s
Post load and time.

 

CrossFit Old School

5 Rounds
200m Run
10 Burpee Pull Ups
15 Skater Plyos  R+L=1 @ 4″
20 Mt. Climbers  R+L=1
25 Sit Ups
30 Squats
35 Double Unders
Post time.