Level 1

EMOM for 12 minutes
Odd minutes: 3 Back Squats  *AHAP
Even minutes: :30 Handstand Hold
+
20 – 25 – 30
Double Unders
Goblet Squats  35#/26#
15 – 20 – 25
Single Arm KB Clean and Jerk Rt.
Single Arm KB Clean and Jerk Lft.
Alternating KB Bent Over Row
* 200m Run after each round.
Post load and time.

 

Level 2

600m Run X 4
Rest 1 minute between runs
400m Run X 4
Rest 1 minute between runs
200m Run X 7
Rest :30 seconds between runs
Post time minus 11 minutes.

 

CrossFit Old School

3 Rounds
500m Row
20 Push Ball  20#/14#
20 Box Jumps  20″
20 Sit Ups
20 Walking Lunges
80 Double Unders
Post time.