Level 1

EMOM for 30 minutes
1st minute:  1 Power Clean + 1 Hang Squat Clean   *AHAP
2nd minute:  1 Rope Climb  15′
3rd minute:  15/12 Calorie Row
4th minute:  3 Pull Ups + 7 Push Ups + 12 Squats
5th minute: 30 Double Unders
6th minute:  Rest
Post Rx or cycles completed.

 

Level 2

Front Squat   3,3,3,3,3   *AHAP
+
Bench Press   3,3,3,3,3   *AHAP
+
400m Farmer’s Walk   2 @ 53#/44#
* 10 Burpee penalty for every time KB’s are dropped.
Post loads, time and Burpee total.

 

CrossFit Old School

3 Rounds
1000m Row
20 KB Swings   53#/35#
20 Alternating KB Rows
15 Toes to Bar
15 Pull Ups
10 Burpees
Post time.