Level 1

E3MOM for 27 minutes
1st 3 minutes:
10 Reps of the KB Complex each arm.
10 KB Swing Right Arm  35#/26#
10 KB Front Squat Right Arm
10 KB Push Jerks Right Arm
10 KB Swings Left Arm
10 KB Front Squat Left Arm
10 KB Push Jerk Left Arm
2nd 3 minutes:
400m Run
10/6 Burpees
3rd 3 minutes:
25 Double Unders
10 Pull Ups
15/10 Push Ups
20 GHD Sit Ups
Post Rx or cycles completed.

 

Level 2

10 Squat Snatch  115#/75#
6 Bar Muscle Ups
200m Run
7 Squat Snatch  135#/95#
4 Bar Muscle Up
200m Run
4 Squat Snatch  155#/105#
2 Bar Muscle Ups
200m Run
11 minute time cap.
– Rest 3 minutes –
60/40 Calories on Assault Bike
25 Burpees to 6″ Target
8 minute time cap
– Rest 3 minutes –
400m KB Overhead / High Carry
2 @ 53#/2 @ 35#
4 minute time cap.
Post time for each or reps completed.

CrossFit Old School

100 Sit Ups
100 Calorie Row
100 Overhead Squat  45#/35#
100 Russian KB Swings  53#/35#
100 Sit Ups
Post time.