Level 1

E2MOM for 12 minutes
1 Deadlift + 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat *AHAP
+
10 Minute Time Cap
3 Rounds
50 Double Unders
10 Burpees
– Rest 1 minute-
8 Minute Time Cap
400m Run
20 Thrusters 95#/65#
– Rest 1 minute-
6 Minute Time Cap
800m Run
10 Toes to Bar
Post load and time for each.

Level 2

E2MOM for 12 minutes
1 Power Snatch + 1 Hang Squat Snatch + 2 Overhead Squats *AHAP
+
5 Rounds
200m Run
30 KB Russian KB Swings 70#/53#
20 Push Ups
Post load and time

Barbell Club

5 Sets
1. 5 Seated Shoulder Press
2. 10 KB SDLHP 70#/53#
3. 10 Seated DB Lateral Raises
4. 12 GHD Weighted Hip Extensions
Post loads for 1,3,4.

CrossFit Old School

50 Calories on Airdyne
+
5 Rounds
12 Push Press 95#/65#
12 Pull Ups
12 Burpees
+
50 Calories on Airdyne
Post time.