Level 1

EMOM for 10 minutes
Odd minutes:  3 Back Squats  *AHAP
Even minutes:  6 Split Squat Jumps  (1 is 1)
Then…
AMRAP in 7 minutes
10 Deadlifts   185#/125#
10 Push Ups
20 Squats
– Rest 3 minutes –
AMRAP in 7 minutes
15 Calorie Row
30 Double Unders
Post load and rep total for each.

 

Level 2

5 Rounds
5 Deadlifts   275#/185#
10 Pistols
25 Double Unders
Then..
Take 10 minutes to find 1 RM for:
Snatch
Then…
EMOM for 10 minutes
1 Push Jerk + 1 Split Jerk  *AHAP
Post time and loads.

 

CrossFit Old School

1 Mile Run
100 Sit Ups
800m Run
100 Squats
600m Run
100 Russian KB Swings  35#/26#
400m Run
Post time.