Level 1

EMOM for 12 minutes
Odd minutes: 1 Power Clean + 1 Hang Squat Clean   *AHAP
Even  minutes:  :30 Weighted Plank Hold   35#/25#
+
5 Sets
12/10 Calories on Assault Bike
15 Russian KB Swings   53#/35#
10 Split Squat Jumps   R+L=1
– Rest 1 minute –
Post load and time minus 4 minutes.

 

Level 2

EMOM for 12 minutes
Odd minutes:  1 Power Snatch + 1 Hang Squat Snatch   *AHAP
Even minutes:  10 Hollow Rock   F+B=1
+
E3M for 15 minutes
250m Row
10 Toes to Bar
10 Squat Thrust Over Rower
Post load and Rx or cycles completed.

 

CrossFit Old School

3 Rounds
400m Run
15 Overhead Squats  75#/55#
30 Double Unders
30 Sit Ups
25 Wall Ball   20#/14#
10 Pull Ups
Post time.