Level 1

EMOM for 12 minutes
Odd minutes: 5 Back Squats  *AHAP
Even minutes:  10/6 Push Ups
+
5 Rounds
10 Power Cleans  95#/65#
10 Pull Ups
200m Run
Post load and time.

 

Level 2

EMOM for 15 minutes
10/6 Calories on Assault Bike
– Rest 5 minutes –
EMOM for 10 minutes
Odd minutes: 2 Front Squats  *AHAP
Even minutes: 25′ Handstand Walk
– Rest 3 minutes –
5 Rounds
30 Ab Mat Sit Ups
20 Push Ups
Post Rx or cycles completed, load and time.

 

CrossFit Old School

3 Rounds
15 Calorie Row
15 DB Push Press  35#/25#
20 Calorie Row
20 DB Front Squats
30 Calorie Row
30 DB Power Cleans
Post time.