Level 1

EMOM for 10 minutes
2 Front Squats  *AHAP
+
AMRAP in 20 minutes
200m Run
20 DB Step Overs  2 X 35#/25#   20″/16″
15 DB Push Jerks
10 Burpee Box Jumps   20″
Post load and rounds plus reps.

 

Level 2

5 Rounds
20/15 Calories on Assault Bike
25 Wall Ball  20#/14#
400m Run
– Rest 5 minutes –
“JT”
21 – 15 – 9
HSPU
Ring Dips
Push Ups
Post time minus 5 minutes.

CrossFit Old School

1 Mile Run
+
4 Rounds
30 Russian KB Swings  53#/35#
15 Box Jumps  20″
+
1 Mile Run
Post time.