Level 1

“EMOM Monday”
E3m for 36 minutes
1st 3 minutes:
200m Run + 25 Russian KB Swings  53#/35#
2nd 3 minutes:
25 Double Unders + 20 Squats + 15 Push Ups + 10 Pull Ups
3rd 3 minutes:
15/12 Calories on Assault Bike + 14 Walking Lunges + 5 Squat Thrusts
Post Rx or cycles completed.

 

Level 2

30 minute Time Cap:
2 Mile Run
20 Burpees
21 – 15 – 9
Thrusters  95#/65#
Pull Ups
Post time or reps completed.

 

CrossFit Old School

5 Rounds
350m Row
15 Thrusters  45#/35#
20 Step Ups  20″
25 Sit ups
Post time.