Level 1

EMOM for 10 minutes
1 Squat Clean and Jerk   *AHAP
+
4 Rounds
350m Row
15 Push Press  95#/65#
15 SDLHP
30 Squats
Post load and time.

 

Level 2

EMOM for 10 minutes
3 Bench Press  *AHAP
+
AMRAP in 20 minute
5 Weighted DB Pull Ups  35#/20# 1 DB
10 Weighted DB Sit Ups  1 DB
15 Weighted DB Squats   2 DB’s
Post load and rounds plus reps.

 

CrossFit Old School

10 Rounds
200m Run
10 Thrusters  75#/55#
10 GHD Sit Ups
Post time.