Level 1

Back Squat  3,3,3,3,3
+
5 Rounds
20/15 Calories on Assault Bike
7 Clean and Jerks  115#/75#
7 Burpees
– Rest 2 minutes –
Post load and time minus 8 minutes.

 

Level 2

5 Rounds
200m Run
20 KB Swings  70#/53#
1 Rope Climb  20′
– Rest 5 minutes –
EMOM for 10 minutes
1 Push Jerk + 1 Split Jerk  *AHAP
Post timr amd load.

 

CrossFit Old School

3 Rounds
350m Row
20 DB Thrusters  35#/25#
15 GHD Sit Ups
+
1200m Run
+
3 Rounds
35 Double Unders
10 Burpee Pull Ups
Post time.