Level 1

EMOM for 12 minutes
Odd minutes: 3 Deadlifts    *AHAP
Even minutes: 10 GHD Sit Ups
+
18 – 15 – 12 – 9 – 6
Hang Power Snatches   75#/55#
Alternating Front Rack Lunge Steps
X2 Double Unders
*200m Run after each round.
Post load and time.

 

Level 2

Back Squat   1,1,1,1,1
+
Weighted Pull Ups   1,1,1,1,1
+
2 Rounds
800m Run
1000m Row
Post loads and time.

 

CrossFit Old School

10 Rounds
12 Calorie Row
12 Wall Ball     20#/14#
6 Pull Ups
6 Burpees
Post time.