Level 1
With a continuously running clock…
0-10 Minutes
EMOM for 10 Minutes
10 Wall Ball 20#@10’/14#@9′
5 Push Ups
+
10-20 Minutes
AMRAP in 10 Minutes
10 Med Ball Cleans
5 Pull Ups
+
20-30 Minutes
1 Mile Run
Max Reps Squat Jumps
Post Rx or not, and total reps.

Level 2
400M Run
30 Back Squats 155/105# (from floor)
15 Strict Pull Ups
400M Run
30 Front Squats 135/95#
20 Pull Ups
400M Run
30 Overhead Squats 115/75#
25 Chest to Bar Pull Ups
Post time.

Barbell Club
AMRAP in 20 Minutes
1 Power Clean 185/125#
2 Front Squats
1 Jerk
*all unbroken
Post total rounds.

CF Old School
5 Minutes Row for calories
800M Run
4 Minutes Row for calories
600M Run
3 Minutes Row for calories
400M Run
2 Minutes Row for calories
200M Run
1 Minute Row for calories
Post time and one total number of calories.