Level 1

EMOM for 30 minutes
1st minute: Right Hand Only
5 KB Rows   35#/26#
5 KB Hang Cleans
5 KB Thrusters
2nd minute: Left Hand Only
5 KB Rows
5 KB Hang Cleans
5 KB Thrusters
3rd minute: 10/7 Pull Ups
4th minute:  10 Burpees
5th minute: 30 Double Unders
6th minute: Rest
Post Rx or cycles completed.

 

Level 2

4 Rounds
500m Row
12 Alternating DB Hang Clean and Jerks   50#/35#
12 Box Jump Overs   24″/20″
12 Toes to Bar
12 Burpees
12 GHD Sit Ups
400m Run
Post time.

 

CrossFit Old School

30 – 25 – 20 – 15 – 10
Calorie Row
Thrusters   45#/35#
Sit Ups
Mt. Climbers   R+L=1
* 200m Run after every round.
Post time.