Level 1

EMOM for 12 minutes
Odd minutes: 3 Push Jerks or 3 HSPU’s
Even minutes: 10 GHD Sit Ups
+
AMRAP in 10 minutes
5 Power Cleans 135#/95#
10 Push Ups
15 Box Jumps 20″
– Rest 3 minutes –
AMRAP in 10 minutes
10 Deadlifts 185#/125#
20 Wall Ball 20#/14#
Post load or Rx and total reps for each.

Level 2

EMOM for 12 minutes
1 Squat Clean + 1 Front Squat *AHAP
+
AMRAP in 10 minutes
1200m Run
Max Burpees in remaining time.
– Rest 3 minutes –
AMRAP in 10 minutes
1500m Row
Max KB Swings in remaining time. 70#/53#
Post load and rep total for each.

CrossFit Old School

1 Mile Run
2000m Row
100 Sit Ups
Post time.