Level 1

EMOM for 12 minutes
1st minute: 8 Thrusters  95#/65#
2nd minute: 15/10 Calories on Assault Bike
3rd minute: 8 Burpees
– Rest 5 minutes –
EMOM for 12 minutes
1st minute: 1 Gasser
2nd minute: 10 DB Push Press  35#/25#
3rd minute: 15/10 Calorie Row
Post Rx or cycles completed.

 

Level 2

Sumo Deadlift  3,3,3,3,3
* AHAP
+
Bench Press 3,3,3,3,3
* AHAP
+
21 – 15 – 9
DB Box Step Overs 2 @ 50#/35#    20″
X3 Double Unders
GHD Sit Ups
Post loads and time.

 

CrossFit Old School

10 Rounds
12 Wall Ball  20#/14#
20 Double Unders
5 Burpees
Post time.