Level 1

Back Squat 3,3,3,3,3    *AHAP
+
21 – 18 – 15 – 12 – 9 – 6
Calories on Assault Bike
Wall Ball   20#/14#
GHD Sit Ups
Post load and time.

 

Level 2

EMOM for 12 minutes
1 Clean and Jerk   *AHAP
+
10 Minute Time Cap
10 Double Unders
2 Burpees
15 Squats
* Add 5 D/U’s , 2 Burpees and 5 Squats  after each round.
Post load and highest Double Under set completed.

 

CrossFit Old School

5 Rounds
350m Row
25 Double Unders
5 Squat Thrusts
25 Russian KB Swings   53#/35#
10 Skater Plyos  R+L=1
Post time.