Level 1

EMOM for 12 minutes
Odd minutes: 5 Back Squats  *AHAP
Even minutes: 6/3 Strict Pull Ups
+
21 – 15 – 9
Floor Press  95#/65#
Floor Wipers  R+L=1
Hand Release Bent Over Rows
Hang Power Clean and Jerks
*200m Run after each round.
Post load and time.

 

Level 2
EMOM for 12 minutes
Odd minutes: 3/1 Strict Bar Muscle Ups
Even minutes: 15 GHD Sit Ups
+
5 Rounds
200m Run
50 Double Unders
15 HSPU’s
20 Toes to Bar
Post Rx or cycles completed and time.

 

CrossFit Old School

7 Rounds
7 Thrusters  75#/55#
7 Pull Ups
7 Burpees
21 Double Unders
200m Run
Post time.