Level 1

EMOM for 15 minutes
1st minute:  2 Back Squats  *AHAP
2nd minute:  1 Power Clean + 1 Hang Squat Clean  *AHAP
3rd minute: 15 Russian KB Swings  70#/53#
+
21 – 15 – 9
Hang Power Snatches   75#/55#
Front Rack Lunge Steps
Push Press
Post loads and time.

 

Level 2

EMOM for 15 minutes
1st minute:  1 Power Snatch + 1 Squat Snatch  *AHAP
2nd minute: 5/3 Strict Pull Ups
3rd minute:  25 ft. Handstand Walk
+
5 Sets
15/12 Calories on Assault Bike
10 Split Squat Jumps  R+L=1
10 Clapping Push Ups
Rest 1 minute between sets.
Post load and time minus 4 minutes.

 

CrossFit Old School

4 Rounds
600m Run
10 DB Squat Cleans    35#/25#
10 DB Push Press
10 Pull Ups
750m Row
Post time.