Level 1

EMOM for 20 minutes
1st minute:  3 Deadlifts  225#/135#
2nd minute: 5 Pulls + 10 Push Ups + 15 Squats
3rd minute:  12 Box Jumps  20″
4th minutes: 20 Russian KB Swings  70#/53#
+
Not for time
1 Mile Run
Post Rx or cycles completed.

 

Level 2

50 – 40 – 30
Calories on Assault Bike
Calories on Ski Erg
Calorie Row
600m Run
Post time.

 

CrossFit Old School

3 Rounds
21 Thrusters  95#/65#
21 Pull Ups
– Into –
400m Run
15 Overhead Squats
15 Bar Facing Burpees
Post time.