Level 1

“EMOM Monday”
E3M for 36 minutes
1st 3 minutes:
200m Run
30 Double Unders
10 Pull Ups
2nd 3 minutes:
500m Row
3rd 3 minutes:
20 Squats
15 GHD Sit Ups
15/10 Push Ups
Post Rx or cycles completed.

 

Level 2

15 – 12 – 9 – 6
Power Cleans  115#/75#
(12’s 155#/105#  9’s 185#/125#  6’s 225#/155#)
HSPU
Bar Muscle Ups
Assault Bike Calories
Post time.

CrossFit Old School

4 Rounds
600m Run
30 Double Unders
15 Deck Squats   25#/15#
10 Pull Ups
10 Burpees onto Plate
Post time.