Level 1

EMOM for 10 minutes
Odd minutes: 3 Back Squats @ 85% of 1RM
Even minutes: 3 Handstand Push Ups
+
AMRAP in 10 minutes
7 Hang Power Cleans  95#/65#
7 Push Jerks
7 Toes to Bar
200m Run
– Rest 3 minutes –
AMRAP in 10 minutes
25 Double Unders
25 Sit Ups
25 Squats
Post load and rep totals for each.

 

Level 2

EMOM for 10 minutes
Odd minutes: 1 Push Jerk + 1 Split Jerk
Even minutes: 10 GHD Sit Ups
+
EMOM for 10 minutes
Odd minutes: 5 DB Bench Press   *AHAP
Even minutes: 10 Barbell Bent Over Rows   *AHAP
+
4 Rounds
400m Run
30 Squats
40 Double Unders  w/Zeus Rope
Post loads and time.

 

CrossFit Old School

1 Mile Run
100 Wall Ball   20#/14#
1 Mile Run
Post time.