Level 1
E3MOM for 15 minutes
3 Back Squats *AHAP all 5 sets
10 GHD Sit Ups
+
AMRAP in 20 minutes
200m Run
10 DB Snatches Right Arm 35#/25#
10 DB Overhead Walking Lunges Right Arm
10 DB Snatches Left Arm
10 DB Overhead Walking Lunges Left Arm
10 Pull Ups
Post load and rounds completed plus reps.

Level 2
E3MOM for 15 minutes
5 Squat Snatches 135#/95#
3 Unbroken Muscle Ups
+
AMRAP in 20 minutes
200m Run
5 Front Squats 135#/95#
10 Alternating Front Rack Lunges
10 Toes to Bar
10 Box Jump Overs 24″/20″
Post load and rounds completed plus reps.

Barbell Club

Bench Press 2,2,2,2,2
+
Power Clean 3,3,3,3,3
Post loads.

CrossFit Old School

800m Run
+
3 Rounds
20 Calories on Rower
20 Calories on Airdyne
20 Wall Ball 20#/14# @ 9′
+
800m Run
Post time.