Level 1

EMOM for 10 minutes
Odd minutes: Power Clean + 3 Front Squats  *AHAP
Even minutes: :30 Weighted Forearm Plank Hold  45#/25#
Then…
100 Double Unders
+
21 – 15 – 9
Wall Ball  20#/14#
Burpees
+
100 Double Unders
Post load and time.

 

Level 2

EMOM for 10 minutes
Odd minutes: 3 Thrusters  155#/105#
Even minutes: :30 Free Form Handstand
Then…
15 – 10 – 5
One Arm DB Power Clean Right Arm  70#/50#
One Arm DB Power Clean Left Arm
Strict Pull Ups
Burpees
– Rest 3 minutes –
2000m Row
*Every 250m’s do 10 Pistols + 5 HSPU’s
Post Rx or not and time minus 3 minutes.

 

CrossFit Old School

3 Rounds
500m Row
20 Med Ball Cleans  20#/14#
10 Burpees
20 Box Jumps  20″
10 Pull Ups
20 Sit Ups
20 Wall Ball
Post time.