Level 1

EMOM for 10 minutes
1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat  *AHAP
– Rest 3 minutes –
EMOM for 10 minutes
20 Double Unders
5 Burpees
– Rest 3 minutes –
EMOM for 10 minutes
3 Back Squats  *AHAP
– Rest 3 miniutes –
EMOM for 10 minutes
12 Wall Ball  20#/14#
Post load, Rx or rounds completed, Load and Rx or rounds completed.

 

Level 2

EMOM for 15 minutes
8/4 Calories on Assault Bike
– Rest 5 minutes –
5 Rounds
20/15 Calories on Rower
5 DB Thrusters Right Arm  50#/35#
5 DB Thrusters Left Arm
10 Alternating Pistols
30 Double Unders
Post Rx or rounds completed and time.

 

CrossFit Old School

10 Rounds
25 Double Unders
25 Sit Ups
10 Thrusters  45#/35#
5 Burpees Over Bar
Post time.