Level 1

EMOM for 12 minutes
Odd minutes:   2 Shoulder Press   *AHAP
Even minutes:  5 DB Bent Over Rows    (Each arm)  *AHAP
+
AMRAP in 20 minutes
400m Run
10 Hang Power Clean and Jerks  95#/65#
10 Box Jumps  24″/20″
10 Push Ups
10 Alternating Single Leg Deadlifts
Post loads and rounds plus reps.

 

Level 2

600m Run Sprints  X 8
– Rest 1:30 between each sprint.
+
AMRAP in 5 minutes
Power Cleans @ 80% of 1RM
Post time minus 10:30 and rep total with load.

 

CrossFit Old School

AMRAP in 20 minutes
250m Row
10 Squat Cleans  95#/65#
10 Pull Ups
10 Burpee Box Jumps  20″
30 Double Unders
Post rounds plus reps completed.