Level 1

EMOM for 15 minutes
1st minute: 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk * AHAP
2nd minute: 15 Sit Ups
3rd minute: 3 Broad Jumps *AFAP
+
AMRAP in 15 minutes
10 Calories on Assault Bike
10 Power Snatches 75#/55#
10 Alternating Front Rack Lunge Steps
10 Squat Thrusts Over Bar
Post load and rep total.

 

Level 2

EMOM for 12 minutes
1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat *AHAP
+
Bench Press 2,2,2,2,2 *AHAP
Post loads.

 

CrossFit Old School

5 Rounds
400m Run
15 Deck Squats 25#/15#
10 Burpees on to Plate
30 Double Unders
Post time.