Level 1

EMOM for 10 minutes
Odd minutes: 5 Back Squats *AHAP
Even minutes: 10 Toes to Bar
+
4 Rounds
10 Power Snatches 75#/55#
12 Front Rack Reverse Lunges
5 Burpees Over Bar
1 Gasser
Post load and time.

 

 

 

Level 2

Power Snatches from Boxes
* Increase load until form breaks down for 15 minutes.
+
20 – 25 – 30 – 25 – 20
Calories on Assault Bike
Wall Ball  20#/14#
Post load and time.

 

 

CrossFit Old School

7 Rounds
100 Single Unders
20 Overhead Squats 45#/35#
30 Sit Ups
200m Run
Post time.