Level 1

EMOM for 15 minutes
1st minute:  3 Front Squats  *AHAP
2nd minute:  15 Russian KB Swings  70#/53#
3rd minute:  15/10 Push Ups
+
3 Rounds
200m Run
15 Power Snatches  95#/65#
15 GHD Sit Ups
Post load and time.

 

Level 2

0:00 – 10:00
3 Rounds
20 Wall Ball  20#/14#
10 HSPU’s
10 Pull Ups
10:00 – 16:00
1000m Run
16:00 – 26:00
21 – 15 – 9
Calorie Row
Toes to Bar
Goblet Squats  70#/53#
26:00 – 36:00
25 TGU’s   50#/35#  DB’s
Post Rx or sections completed.

 

CrossFit Old School

“Kellen”
3 Rounds
400m Run
30 Box Jumps  24″/20″
30 Wall Ball  20#/14#
21 KB Swings 53#/35#
12 Pull Ups
Post time.