Level 1

EMOM for 30 minutes
1st minute: 15/10 Calorie Row
2nd minute: 5 Power Clean and Jerks  115#/75#
3rd minute: 20 Sit Ups
Post Rx or cycles completed.

 

Level 2

EMOM for 10 minutes
3 Pause Back Squats  (2 Count)   *AHAP
+
AMRAP in 15 minutes
15 GHD Sit Ups
15 KB Swings  70#/53#
15 Hand Release Bent Over Rows  135#/95#
Post load and rep total.

 

CrossFit Old School

5 Rounds
250m Row
20 Goblet Squats  53#/35#
10 Burpees
200m Run
Post time.