Level 1

EMOM for 10 minutes
Odd minutes: 40 Double Unders
Even minutes: 6 Burpees
– Rest 2 minutes-
EMIM for 10 minutes
Odd minutes: 10 Power Clean and Jerks  95#/65#
Even minutes: 10 Pull Ups
– Rest 2 minutes-
EMOM for 10 minutes
Odd minutes: 10 Front Squats
Even minutes: 40 Flutter Kicks R+L=1
Post Rx or cycles completed for each.

 

Level 2

21 – 18 – 15 – 12 – 9 – 6
Calories on Assault Bike
DB Front Squats   50#/35#
DB Push Jerks
CTB Pull Ups
Calorie Row
Post time.

 

CrossFit Old School

5 Rounds
400m Run
30 Russian KB Swings 53#/35#
25 Sit Ups
20 Squats
10 Burpee Broad Jumps 6’/4’
Post time.