Level 1

Deadlift  2,2,2,2,2
+
21 – 15 – 9
Calories on Assault Bike
Hang Clean and Jerk   105#/75#
GHD Sit Ups
X2 Double Unders
Post load and time.

 

Level 2

EMOM for 12 minutes
Odd minutes: 1 Squat Snatch   *AHAP
Even minutes:  3 Bar Muscle Ups
+
3 Rounds
1 Legless Rope Climb  15′
20 Alternating DB Snatches   50#/35#
10 Burpees
200m Run
Post load and time.

 

CrossFit Old School

5 Rounds
500m Row
12 DB Thrusters   35#/25#
10 Box Jumps  20″
8 Pull Ups
6 Burpees
Post time.