Level 1

EMOM for 15 minutes
1st minute:
3 TNG Power Cleans *AHAP
2nd minute:
20 Hollow Rock F++B=1
3rd minute:
5 Strict Pull Ups
+
4 Rounds
12/10 Calories on Assault Bike
10 Thrusters. 75#/55#
5 Box Jumps 20”
200m Run
Post load and time.

 

Level 2

Bench Press. 5,5,3,3,2,2,1,1  *AHAP
+
Weighted Pull Up 3,3,2,2,1,1  *AHAP
Post loads.

 

CrossFit Old School

7 Rounds
350m Row
21 Squats
15 Overhead Walking Lunges 35#/25#
9 GHD Sit Ups
Post time.