Level 1

EMOM for 15 minutes
1st minute: 1 Clean and Jerk   *AHAP
2nd minute: 10 Alternating KB Plank Drags   35#/26#
3rd minute: :30 Hang from Pull Up Bar
+
4 Rounds
15/10 Calories on Assault Bike
5 Power Cleans   135#/95#
5 Burpees
– Rest 1 minute between rounds –
Post load and time minus 3 minutes.

 

Level 2

Back Squat  3,3,3,3,3
+
Bench Press  5 X 5
* All sets @ 75% – 80% 1RM
Post loads.

 

CrossFit Old School

7 Rounds
200m Run
12 Plate Clean and Press   35#/25#
12 Step Ups   20″
12 DB Floor Press   35#/25#
24 Sit Ups
Post time.