Level 1

Back Squat 5 X 5
*all sets at 80% 1RM
+
4 Rounds
12 GHD Sit Ups
20 Wall Ball  20#/14#
12 Push Ups
20 Calorie Row
Post load and time.

 

Level 2

EMOM for 10 minutes
1 Hang Power Clean + 1 Front Squat + 1 Jerk  *AHAP
+
EMOM for 10 minutes
1 Snatch Balance + 1 Overhead Squat  *AHAP
+
20 TGU’s  53#/35#
Post loads and time.

 

 

CrossFit Old School

1 Mile Run
+
5  Rounds
30 Double Unders
15 Power Snatches  75#/55#
10 Toes to Bar
+
1 Mile Run
Post time.