Level 1

EMOM for 15 minutes
1st minute:  1 Power Clean + 1 Hang Squat Clean   *AHAP
2nd minute:  :30 Handstand Hold
3rd minute:  5/3 Ring Dips
+
5 Sets
15/12 Calories on Assault Bike
20 Double Unders
10 Goblet Squats   53#/44#
– Rest 1 minute –
Post load and time minus 4 minutes.

 

Level 2

Back Squat   5 X 3   *all sets at 90% 1RM
+
10 Rounds
1 Round every 1:30
1 Gasser
Post load and Rx or rounds completed.

 

CrossFit Old School

5 Rounds
200m Run
15 Med Ball Cleans  20#/14#
15 Push Ball
20 Russian Twists  R+L=1
20 Laces to Laces
5 Burpees
35 Double Unders
Post time.