Level 1

EMOM for 15 minutes
1st minute: 3 Overhead Squats   *AHAP
2nd minute:  20 Hollow Rock
3rd minute:  Ring L- Sit
+
5 Sets
12/ 8 Calories on Assault Bike
8 Hang Power Snatches   75#/55#
5 Burpees
– Rest 1 minute –
Post load and time minus 4 minutes.

 

Level 2

EMOM for 12 minutes
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat  *AHAP
+
5 Sets
1 Push Jerk + 1 Split Jerk  *AHAP
Post loads.

 

CrossFit Old School

3 Rounds
1000m Row
14 DB Power Clean to Front Rack Lunge   35#/25#
12 DB Push Press
14 Box Jumps  20″
12 Pull Ups
14 GHD Sit Ups
12 Burpees
Post time.