Level 1

EMOM for 15 minutes
1st minute: 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat  *AHAP
2nd minute: 5/3 Strict Pull Ups
3rd minute: 6 Alternating Handstand Shoulder Touches
+
15 minute time cap
3 Thrusters  75/65
3 Burpees
3 Toes to Bar
6 Thrusters
6 Burpees
6 Toes to Bar
9 Thrusters
9 Burpees….. increasing reps by 3 every round.
Post load and last completed round rep count,

 

Level 2

EMOM for 10 minutes
Odd minutes: 1 Press + 1 Push Press + 1 Push Jerk  *AHAP
Even minutes: 10 Med Ball GHD Sit Ups  20#/14#
+
21 – 18 – 15 – 12 – 9 – 6 – 3
CTB Pull Ups
Squat Thrust Box Jumps  24″/20″
+
20 – 30 – 40
Calorie Row
X3 Double Unders
Post load and time for each.

 

CrossFit East County

5 Rounds
100m Farmer’s Walk  2 @ 53#/2 @ 35#
10 Pull Ups
15 Power Snatches  75#/55#
20 Front Squats
Post time.