Level 1

EMOM for 15 minutes
1st minute:  1 Power Clean + 1 Hang Squat Clean + 1 Front Squat  *AHAP
2nd minute: 15/10 Push Ups
3rd minute: 10/6 Pull Ups
+
21 – 18 – 15 – 12 – 9
Cal Row
Plate Clean and Press   45#/35#
Overhead Lunge Steps   45#/35#
X2 Double Unders
Post load and time.

 

Level 2

“KB Mountain”
15 – 20 – 25 – 20 – 15
KB Swings   70#/53#
Proper Push Ups
KB Goblet Squats
+
3 Rounds
500m Row
400m Run
Post time for each.

 

CrossFit Old School

4 Rounds
200m Run
15 Overhead Squats   75#/55#
15 Pull Ups
15 GHD Sit Ups
15 Burpees
Post Time.