Level 1

EMOM for 15 Minutes
1st minute: 5 Deadlifts 225#/155#
2nd minute: 10 Med Ball Skater Plyos 14#/10#
3rd minute: 15 Hollow Rock F+B=1
+
AMRAP in 12 minutes
12 Front Squats 95#/65#
10 Pull Ups
8 Push Jerks
6 Burpees
24 Double Unders
Post Rx or Completed and rep total.

 

 

Level 2

EMOM for 15 minutes
1st minute: 3 Power Cleans *AHAP
2nd minute: 1 Pegboard Climb
3rd minute: :30 L-Sit Hold
+
5 Sets
20/15 Calories on Assault Bike
6 Thrusters 95#/65#
3 Burpees
Rest 1 minute between sets
Post load and time minus 4 minutes.

 

 

CrossFit Old School

10 Rounds
250m Row
Odd Rounds:
12 DB Step Ups 35#/25# 20”
12 DB Thrusters
Even Rounds:
30 Double Unders
30 Sit Ups
Post time.