Level 1

EMOM for 30 minutes
1st minute:  1 Power Clean + 1 Hang Squat Clean   *AHAP
2nd minute:  30 Double Unders  + 5 Burpees
3rd minute:  5 Pull Ups + 10 Push Ups + 15 Squats
4th minute:  15/12 Calorie Row
5th minute: 200m Run
6th minute: Rest
Post Rx or cycles completed.

 

Level 2

E4M for 16 minutes
400m Run
30 Double Unders
10 Thrusters   95#/65#
– Rest 3 minutes –
E4M for 12 minutes
500m Row
30 Double Unders
6 Thrusters   115#/85#
+
Romanian Deadlifts    3,3,3,3,3
Post Rx or cycle completed for both and load.

CrossFit Old School

3 Rounds
800m
20 DB Front Squats   35#/25#
15 Box Jumps   20″
30 Sit Ups
Post time.