Level 1

5 Rounds
350m Row
12 Power Snatches  75#/55#
12 Overhead Squats
12 Box Jumps  24″/20″
12 GHD Sit Ups
Post time.

 

Level 2

EMOM for 30 minutes
1st minute:  5 Deadlifts   275#/205#
2nd minute:  5 Deficit HSPU’s  4″
3rd minute:  15 Toes to Bar
4th minute:  15/10 Calories on Assault Bike
5th minute:  5 Burpee Bar Muscle Ups
6th minute: Rest
Post Rx or cycles completed.

 

CrossFit Old School

4 Rounds
35 Double Unders
30 Russian KB Swings  53#/35#
25 Squats
20 KB Clean and Jerks
15 Hanging Knee Raises
10 Burpees
Post time.