Level 1

EMOM for 10 minutes
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat  *AHAP
+
5 Rounds
350m Row
15 Deck Squats  25#/15#
20 Plate Clean and Press  45#/35#
Post load and time.

 

Level 2

E2M for 24 minutes
1st 2 minutes:  20 Wall Ball  20#/16#  +  15 Pull Ups
2nd 2 minutes: 200m Run + 10 Alternating DB Hang Clean and Jerk  50#/35#
3rd 2 minutes:  200m Ski Erg + 50 Double Unders
+
20 Barbell TGU’s  65#/45#
Post Rx or Cycles completed and time.

 

CrossFit Old School

7 Rounds

200m Run
8 Deadlifts 95#/65#
7 Hand Release Bent Over Rows
6 Hang Power Cleans
5 Front Squats
4 Push Jerks
3 Burpees
Post time.