Level 1

EMOM for 10 minutes
Odd minutes:  10 Back Squats @ 60% of 1RM
Even minutes: 5 Box Jumps  24″/20″
+
800m Run
100 Wall Ball  20#/14#
Post load, Rx or not and time.

 

Level 2

4 Rounds
3 Power Cleans  205#/145#
10 HSPU’s
30 Unbroken Double Unders
– Rest 5 minutes –
21 – 15 – 9
Calorie Row
Push Jerks  155#/105#
– Rest 5 minutes –
50 GHD Sit Ups
100 Squats
Post time minus 10 minutes.

 

CrossFit Old School

5 Rounds
200m Run
10 Devil’s Press  35#/25#
10 Pull Ups
20 Squats
Post time.