Level 1

EMOM for 10 minutes
1 Power Snatch + 1 Overhead Squat  *AHAP
+
2 Rounds
500m Row
25/20 Push Ups
500m Row
25 Pull Ups
500m Row
50 Squats
Post load and time.

 

Level 2

AMRAP in 10 minutes
20/15 Calories on Assault Bike
30 Russian KB Swings  70#/53#
– Rest 3 minutes –
AMRAP in 10 minutes
15 HSPU
20 Alternating Pistols
15 Ring Dips
– Rest 3 minutes –
200m Run
1 Legless Rope Climb   15′
50 Double Unders
Post rounds and reps for each.

 

CrossFit Old School

3 Rounds
600m Run
30 Wall Ball  20#/14#
15 Box Jumps  20″
30 Sit Ups
15 Push Ups
Post time.