Level 1

EMOM for 12 minutes
Odd minutes: 3 Front Squats  * AHAP
Even minutes: 6/3 HSPU’s
+
5 Rounds
25 Double Unders
5 Deadlifts 225#/155#
15 Toes to Bar
Post load and time.

 

Level 2

AMRAP in 10 minutes
20/15 Calorie Row
30 Double Unders
3 D-Ball Ground to Over Shoulder  150#/100#
– Rest 3 minutes –
AMRAP in 10 minutes
1 Power Clean  165#/110#
1 Squat Clean
1 Jerk
10 Push Ups
– Rest 3 minutes –
AMRAP in 10 minutes
200m Run
20 GHD Sit Ups
Post rep total for each.

 

CrossFit Old School

1 Mile Run
2000m Row
1 Mile Run
Post time.