Level 1

EMOM for 12 Min:

Odd Min: 7 Thrusters 95/63#

Even Min: 7 Pull Ups

Rest 5 Min

EMOM for 12 Min:

Odd Min: 200M Run

Even Min: 15 KB Swings 53/35#

Post Rx or not or how many cycles completed on the min.

 

Level 2

1000M Row

5 Rounds

7 HSPU

9 Front Squats 175/123#

11 Burpee Box Jump Overs 24/20″

Post time.

 

Level 2X

EMOM for 30 Min: 1 Pause Clean and Jerk *pause at knee, full squat, work up in weight

AMRAP in 10 Min

100′ Low Sled Push 90/70#

5 Burpees

100M Run

Post load and number of completed rounds.

 

CF Old School

3 Rounds

5 Calories Airdyne

10 Burpees

+

3 Rounds

250M Row

50 Double Unders

+

3 Rounds

200M Sprint

15 Ball Slams 25/20#

Post time.