Level 1
EMOM for 20 minutes
Odd: 2 Power Cleans  * Touch and Go
Even: 30 Seconds of Ring Plank Holds
+
5 – 10 – 15 – 10 – 5 reps
Thrusters  95#/65#
Pull Ups
Post load and time.

Level 2
1200m Run
21 Power Cleans  115#/75#
21 Pull Ups
800m Run
15 Power Cleans  135#/95#
15 CTB Pull Ups
400m Run
9 Power Cleans  175#/115#
9 Bar Muscle Ups
Post time.

Barbell Club
Bench Press  5,5,3,3,1,1
+
Back Rack Step Ups  5 X 8 each leg  16″/12″
Post loads.

CrossFit Old School
” Nicole ”
AMRAP in 20 minutes of:
400m Run
Max reps of Pull Ups
Post rounds and pull ups for each round.