Level 1

EMOM for 12 minutes
Odd minutes: 1 Squat Clean and Jerk  *AHAP
Even minutes: 12 GHD Sit Ups
+
3 Rounds
400m Run
15 Hang Power Snatches  75#/55#
20 Alternating Front Rack Lunge Steps
Post load and time.

 

Level 2

EMOM for 10 minutes
1 Squat Clean + 1 Hang Squat Clean  *AHAP
+
6 Rounds
50 Double Unders
15 Pull Ups
10 Burpees
10 Calories on Assault Bike
Post load and time.

 

CrossFit Old School

1000m Row
800m Run
+
3 Rounds
20 KB Swings  53#/35#
20 Box Jumps  24″/20″
+
800m Run
1000m Row
Post time.