Level 1

 

EMOM for 30 minutes
1st minute:  5 Deadlifts   225#/155#
2nd minute:  15/10 Calorie Row
3rd minute:  12 Wall Ball  20#/14#
4th minute: 1 Gasser
5th minute: 15/10 Push Ups
6th minute: Rest
Post Rx or cycles completed.

 

Level 2

 

EMOM for 12 minutes
1 Squat Clean and Jerk    *AHAP
+
21 – 15 – 9
Calories on Assault Bike
Thrusters   115#/75#
HSPU’s
CTB Pull Ups
Burpees Over Box  24″/20″
Post load and time.

 

CrossFit Old School

“Double Helen”
1200m Run
63 KB Swings  53#/35#
36 Pull Ups
800m  Run
42 KB Swings
24 Pull Ups
400m Run
21 KB Swings
12 Pull Ups
Post time.