Level 1

EMOM for 12 minutes
Odd minutes:
1 Power Clean and Jerk + 1 Squat Clean and Jerk  *AHAP
Even minutes:
10 GHD Sit Ups
+
63 – 45 – 27
Double Unders
42 – 30 – 18
Wall Ball  20#/14#
21 – 15 – 9
Proper Push Ups
Post load and time.

 

Level 2

800m Sandbag Run  70#/50#
30 Sandbag Hang Squat Cleans
100 ft. Handstand Walks
600m Sandbag Run
30 Sandbag Push Press
100 Double Unders
400m Sandbag Run
30 Burpees Over Sandbag
100 ft. Handstand Walk
– Rest 7 minutes –
100 GHD Sit Ups
3:00 Ring Plank Holds
Post time minus 7 minutes.

 

CrossFit Old School

“Helen”
3 Rounds
400m Run
21 KB Swings  53#/35#
12 Pull Ups
– Rest 5 minutes –
“Jackie”
1000m Row
50 Thrusters  45#/35#
30 Pull Ups
– Rest 5 minutes –
“Annie”
50 – 40 – 30 – 20 – 10
Double Unders
Sit Ups
Post time minus 10 minutes.