Level 1

EMOM for 10 minutes
1 Power Clean + 1 Squat Clean + 1 Jerk  *AHAP
+
“Nancy”
5 Rounds
400m Run
15 Overhead Squats  95#/65#
Post load and time.

 

Level 2

EMOM for 10 minutes
3 Back Squats  *AHAP
+
AMRAP in 7 minutes
5/3 Muscle Ups
15 GHD sit Ups
– Rest 3 minutes –
AMRAP in 7 minutes
10 Alternating Pistols
1 Rope Climb  20′
10 Burpees
Post load and rep totals for each.

 

CrossFit Old School

4 Rounds
750m Row
12 Hang Power Clean and Jerks  95#/65#
12 Pull Ups
12 Alternating Front Rack Lunge Steps
12 Burpees Over Bar
Post time.