Level 1

EMOM for 15 minutes
1st minute: 1 Power Clean + 1 Hang Power Clean + 1 Front Squat  *AHAP
2nd minute: 5/3 Handstand Push Ups
3rd minute: 10 Toes to Bar
Then..
“Annie”
50 – 40 – 30 – 20 – 10
Double Unders
Ab Mat Sit Ups
Post load and time.

 

Level 2

6,000m Row
* Every 1500m’s perform 20 Burpees.
Then..
3 Rounds
20 Med Ball GHD Sit Ups  20#/14#
10 HSPU’s
Post time for each.

 

CrossFit Old School

1000m Row
3 Unbroken Reps of the Bear Complex  95#/65#
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press = 1 rep
750m Row
5 Unbroken Reps of the Bear Complex
500m Row
7 Unbroken Reps of the Bear Complex
250m Row
9 Unbroken Reps of the Bear Complex
Post time.