Level 1

EMOM for 24 minutes
1st minute: 3 Reps of the “Bear Complex”  95#/65#
* 1 Power Clean / 1 Front Squat / 1 Push Press / 1 Back Squat / 1 Push Press  = 1 Rep
2nd minute: 200m Run
3rd minute: 5 Burpee Pull Ups
Post Rx or Cycles completed.

 

Level 2

EMOM for 10 minutes
Odd minutes: 3 Bar Muscle Ups
Even minutes: 5 Front Squats @ 75%  of 1RM
+
AMRAP in 10 minutes
10 Overhead Squats  115#/75#
10 HSPU’s
10 Knuckles to Chest Pull Ups  (Close Reverse Grip)
– Rest 3 minutes –
AMRAP in 10 minutes
20 Push Jerks  115#/75#
20 Push Ups
20 Back Rack Lunge Steps
Post load and rep total for each.

 

CrossFit Old School

5 Rounds
250m Row
50m Walking Russian KB Swings  53#/35#
10 Pull Ups
10 Burpees
Post time.