Level 1

EMOM for 12 minutes
Odd minutes: 5 Front Squats  *AHAP
Even minutes: 10 GHD Sit Ups

Then…

800m Run
30 Hang Power  Snatches  75#/55#
800m Run
30 Overhead  Squats
Post load and time.

 

Level 2

EMOM for 12 minutes
Odd minutes:  1 Hang Squat Clean + 1 Jerk  *AHAP
Even minutes: 5/3 L Pull Ups

Then…

5 Rounds
200m Run
30 Drag Rope Double Unders
1 Pegboard Climb
10 Burpees
Post load and time.

 

CrossFit Old School

21 – 18 – 15 –  12 – 9 – 6 – 3
Calorie Row
X2 Sit Ups
Push Press  95#/65#
X3 Double Unders
Back Squat
Post time.