Level 1

EMOM for 15 Minutes
1st minute: 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat   * AHAP
2nd minute: 10 Plank KB Drags  35#/26#
3rd minute: 15 Hollow Rocks F+B=1
+
AMRAP in 15 Minutes
10 Calories on Assault Bike
20 Russian KB Swings   53#/35#
10 Pull Ups
10 Burpees
Post load and rep total.

 

 

Level 2

Overhead Squat 3,3,3,3,3   *AHAP
+
Weighted Pull Up 2,2,2,2,2   AHAP
Post loads.

 

 

CrossFit Old School

3 Rounds
800m Run
20 Alternating DB Snatches   35#/25#
10 Squat Thrusts Over DB
50 Sit Ups
25 Double Unders
Post time.