Level 1

EMOM for 12 minutes
Odd minutes: 3 Overhead Squats  *AHAP
Even minutes:  3 Push Press  *AHAP
+
4 Rounds
500m Row
20 GHD Sit Ups
Post loads and time.

 

Level 2

EMOM for 10 minutes
1 Hang Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
*AHAP
+
EMOM for 10 minutes
3 Back Squats    *AHAP
+
20 Rounds
:20 All Out on Assault Bike
:20 Easy Pace
Post loads and total calories.

 

CrossFit Old School

1000m Row
50 KB Swings  53#/35#
50 Double Unders
750m Row
50 Toes to Bar
50 Sit Ups
500m Row
50 Thrusters  45#/35#
50 Step Ups   20″
250m Row
Post time.