Level 1

EMOM for 15 minutes
1st minute:  5 Deadlifts    *AHAP
2nd minute:  5 Floor Press   *AHAP
3rd minute:   :30 Weighted Plank Hold
+
5 Sets
12/10 Calories on Assault Bike
7 Clean and Jerks   115#/75#
3 Burpees
– Rest 1 minute between sets –
Post loads and time minus 4 minutes.

 

Level 2

Take 12 minutes to find Heavy Single for:
Clean and Jerk
+
21 – 18 – 15 – 12 – 9
Calorie Row
Alternating DB Hang Clean and Jerks   50#/35#
Box Jump Overs   24″/20″
Post load and time.

 

CrossFit Old School

4 Rounds
500m Row
12 Hang Squat Cleans   95#/65#
50 ft. Bear Crawl
12 Pull Ups
50 ft. Bear Crawl
12 Push Jerks
Post time.