Level 1

“EMOM Monday”
3 Rounds
Max reps at each exercise every minute.
1 minute rest between rounds.
Power Cleans   95#/65#
Double Unders
Toes to Bar
Back Squats
Push Jerks
Squat Thrusts
Post total reps.

Extra Credit:
3 Rounds
100m Farmer’s Walk  2 @53#/35#
12 GHD Sit Ups
20/15 Push Ups

 

Level 2

21 – 18 – 15
Calories on Assault Bike
Thrusters  (1st Rd, 95# / 2nd Rd. 115# / 3rd Rd. 135#)
*Cash Out
20 Front Rack Lunge Steps  115#
+
3 Rounds
200m Run
10 Muscle Ups
Post time for each.

 

CrossFit Old School

800m Run
30 Russian KB Swings  53#/35#
15 Pull Ups
500m Row
20 DB Box Step Overs  35#/25#  20″/16″
20 DB Thrusters
400m Run
50 Double Unders
50 Sit Ups
25 Burpees
Post time.