Level 1

EMOM for 12 minutes
Odd minutes: 1 Power Clean + 1 Front Squat + 1 Jerk  *AHAP
Even minutes: 5/3 Strict Pull Ups
Then..
For time:
30 Double Unders
30 Thrusters  45#/35#
10 Burpees
30 Double Unders
20 Thrusters  75#/55#
10 Burpees
30 Double Unders
10 Thrusters  95#/65#
10 Burpees
Post load and time.

 

Level 2

AMRAP in 7 minutes
15 Wall Ball  30#/20#
15 Push Ups
– Rest 3 minutes –
AMRAP in 7 minutes
30 Double Unders
5 Burpee Pull Ups
– Rest 3 minutes –
AMRAP in 7 minutes
15/10 Calories on Assault Bike
25 Squats
– Rest 3 minutes –
AMRAP in 7 minutes
200m Run  (= 2 reps)
5/3 Muscle Ups
Post rep total for each.

 

CrossFit Old School

“Cindy”
AMRAP in 20 minutes
5 Pull Ups
10 Push Ups
15 Squats
Post rounds plus reps.