Level 1

EMOM for 15 minutes
1st minute: 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat  *AHAP
2nd minute: 12 GHD Sit Ups
3rd minute:  10 Single Leg Plate Jumps 4″  each leg
+
5 Sets
10/7 Calories on Assault Bike
10 Alternating DB Hang Clean and Jerks   50#/35#
3 Burpees
– Rest 1 minute –
Post load and time minus 4 minutes.

 

Level 2

EMOM for 12 minutes
1st minute:  3 Deadlifts   315#/225#
2nd minute:  10 Toes to Bar
+
5 Sets
Tempo Bench Press   3,3,3,3,3  *AHAP
3 count descend
1 count at chest
explode up
2 count rest at top
Post Rx or cycles completed and load.

 

CrossFit Old School

10 Rounds
250m Row
Odd rounds:
40 Double Unders
10 Alternating Front Rack Lunge Steps  95#/65#
Even rounds:
15 Floor Press
10 Barbell Roll Outs
Post time.