Level 1

Deadlift 3,3,2,2,1,1 *AHAP
+
18 – 15 – 12 – 9 – 6
Calories on Assault Bike
Thrusters  45#/35#
Mt. Climbers  R+L=1
Post load and time.

 

Level 2

EMOM for 15 minutes
1st minute: 1 Power Snatch + 1 Hang Squat Snatch
2nd minute: 1 Skin the Cat
3rd minute: 10 Single Leg Plate Jumps each leg   4”
+
4 Rounds
6 Power Cleans 135#/95#
8 Push Jerks
10 GHD Sit Ups
12 Pull Ups
Post load and time.

 

 

CrossFit Old School

8 Rounds
250m Row
200m Run
+
5 Rounds
30 Double Unders
5 Burpees
Post time.