Level 1

EMOM for 30 minutes
1st minute: 5 Front Squats *AHAP
2nd minute: 10 Pull Ups
3rd minute: 35 Double Unders
4th minute: 10/7 Calories on Assault Bike
5th minute: 10 Burpees
6th minute: Rest
Post load, Rx or cycles completed.

 

Level 2

“Quarterfinal Workout #2”
3 Rounds
50 Wall Ball  20#/14#
50 Lateral Burpee Box Jump Overs
24”/20”
20 minute time cap.
Post time or rep total.

 

CrossFit Old School

3 Rounds
800m Run
15 GHD Sit Ups
20 KB Swings  53#/35#
15 Burpees
Post time.