Level 1

5 Sets
1 Push Jerk + 1 Split Jerk  *AHAP
10/5 Strict Pull Ups
5 Front Squats  *AHAP
8  Stiff – Legged Deadlifts  on Riser 4″  *AHAP
10 DB Bent Over Row  each arm  *AHAP
15 GHD Sit Ups
Post loads.
* This workout has no time element.  Rest as needed.

 

Level 2

EMOM for 12 minutes
1 Squat Snatch  *AHAP
+
EMOM for 12 minutes
1 Hang Power Clean and Jerk  *AHAP
+
3 Rounds
200m Run
200 ft. Handstand Walk
Post loads and time.

 

CrossFit Old School

3 Rounds
15 Calorie Row
15 DB Clean and Jerk Right Arm  35#/25#
15 DB Overhead Lunge Step Right Arm
15 DB Sit Ups
15 DB Clean and Jerk Left Arm
15 DB Overhead Lunge Step Left Arm
Post time.