Level 1

AMRAP in 7 minutes
10 Power Snatches  75#/55#
10 Pull Ups
10 Box Jumps  20″
– Rest 3 minutes –
AMRAP in 7 minutes
30 Double Unders
15 Front Squats  95#/65#
15/10 Push Ups
– Rest 3 minutes –
AMRAP in 7 minutes
200m Run
15 Thrusters  95#/65#
Post rep totals for each.

 

Level 2

EMOM for 10 minutes
3 Front Squats
+
21 – 15 – 9
DB Overhead Squat Right Arm  50#/35#
DB Overhead Squat Left Arm
HSPU
Toes to Bar
Cals on Assault Bike
Post load and time.

 

CrossFit Old School

4 Rounds
600m Run
50 Double Unders
20 GHD Sit Ups
20 Push Jerks  95#/65#
Post time.