Level 1

EMOM for 12 minutes
Odd minutes:  1 Power Clean + 1 Hang Squat Clean + 1 Jerk  *AHAP
Even minutes: :30 second Weighted Feet Hold at 6″ off the ground  15#/10#
+
3 Rounds
350m Row
20 KB Swings  53#/35#
30 Double Unders
10 Burpees
Post load and time.

 

Level 2

EMOM for 12 minutes
Odd minutes: 1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat   *AHAP
Even minutes: 12 GHD Hip Extensions
+
3 – 6 – 9 – 12 – 9 – 6 – 3
Bar Muscle Ups
Wall Ball  30#/20#
200m Run after each round.
Post load and time.

 

CrossFit Old School

4 Rounds
400m Run
12 Power Snatches  75#/55#
15/12 Calories on Assault Bike
12 Box Jumps  24″/20″
15 Overhead Squats
Post time.