Level 1

EMOM for 15 minutes
1st minute: 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat  *AHAP
2nd minute:  10 GHD Sit Ups
3rd minute:  10 KB Calf Raises  53#/35#
+
10 – 7 – 5
Squat Clean Thrusters  95#/65#
Box Jump Overs  24″/20″
15 – 12 – 9
Bar Facing Burpees
X3 Double Unders
Post load and time.

 

Level 2

800m Run X 2
Rest 2 minutes between efforts.
600m Run X2
Rest 2 minutes between efforts.
400m Run X 3
Rest 1 minute between efforts.
200m Run X 3
Rest 1 minute between efforts.
Post time minus 13 minutes.

 

CrossFit Old School

5 Rounds
400m Run
30 Sit Ups
30 Squats
30 Calorie Row
Post time.