Level 1

EMOM for 15 minutes
1st minute: 15 Elevated KB Deadlifts 70#/53#
2nd minute: 15 Russian KB Swings
3rd minute: 5 Push Press  *AHAP
+
AMRAP in 15 minutes
10/7 Calories on Assault Bike
20 Squats
15/10 Push Ups
5 Pull Ups
Post load and rep total.

 

 

Level 2

Tempo Back Squat 3304
3,3,3,3,3 *AHAP
+
Tempo Bench Press 2103
3,3,3,3,3 *AHAP
Post loads.

 

 

CrossFit Old School

10 Rounds
200m Run
Odd Rounds: 20 Med Ball Cleans  20#/14# + 5 Burpees
Even Rounds: 10 Plate Skaters R+L=1 15#/10# + 10 Pull Ups
Post time.