Level 1

EMOM for 30 minutes
1st minute: 1 Power Clean + 1 Hang Squat Clean + 1 Jerk  *AHAP
2nd minute: 8/4 Ring Dips
3rd minute: 2 D-Ball Ground to Over Shoulder  *AHAP
4th minute: 10 Toes to Bar
5th minute: 10 Split Squat Jumps  R+L=1
Post loads.

 

Level 2

7 Rounds
1 Rope Climb
5 HSPU’s
10 Pistols
200m Run
+
50 GHD Sit Ups
Post time.

 

CrossFit Old School

5 Rounds
15/10 Calories on Assault Bike
20 Wall Ball  20#/14#
10 Burpees
10 Box Jumps  20″
Post time.