Level 1

EMOM for 12 minutes
Odd minutes: 10 GHD Sit Ups
Even minutes: 5/3 Ring Dips
+
30 Hang Squat Cleans  95#/65#
30 Pull Ups
30 Box Jumps  24″/20″
30 Burpees
Post Rx, C and time.

 

Level 2

800m Run
+
3 Rounds
25′ High Carry DB Walking Lunges  50#/35#
10 DB Front Squats
25′ Low Carry Walking Lunges
10 Burpees
+
800m Run
Post time.

 

CrossFit Old School

4 Rounds
500m Row
400m Run
20/15 Calories on Assault Bike
Post time.