Level 1

EMOM for 10 minutes
Odd minutes: 3 Front Squats  *AHAP
Even minutes:  2 Strict Press  *AHAP
+
4 Rounds
400m Run
15 Deck Squats  25#/15#
10 Pull Ups
15 Push Ups
10 Box Jumps  20″
Post loads and time.

 

Level 2

20 Back Squats  *Use a load that you can go Unbroken, yet, still very challenging.
+
For Time
3 Rounds
5 Power Cleans  185#/135#
5 Bar Muscle Ups
25 GHD Sit Ups
50 Double Unders
+
3 Rounds
15/10 Calories on Assault Bike
20 Split Squat Jumps
Post load and time.

 

CrossFit Old School

2 Mile Run
100 Push Ups
100 Step Ups  20″
100 Squats
Post time.