Level 1

E2MOM for 10 minutes
2 Back Squats *AHAP
5 HSPU’s
+
AMRAP in 10 minutes
20 Calories on Rower
25 Double Unders
10 Push Press 95#/65#
20 Lateral Bar Jumps R+L=1
– Rest 2 minutes –
AMRAP in 10 minutes
50 Sit Ups
50 Squats
Post load and rep totals for each.

Level 2

E2MOM for 10 minutes
2 Back Squats *AHAP
30′ Handstand Walk
+
3 Rounds
3 Squat Cleans 185#/125#
6 Toes to Bar
9 Box Jumps 30″/24″
12 Calories on Airdyne
15 Triple Unders
Post load and time.

Barbell Club

5 Sets
1. 5 Bench Press
2. 10 Strict Pull Ups
3. 8 T-Bar Rows
4. 10 DB Seated Bicep Curls
5. 50 Crunches
1, 3, 4 all *AHAP
Post loads.

CrossFit Old School

AMRAP in 20 minutes
20 Calorie Row
20 Flip Squats 53#/35#
20 KB SDLHP
20 Sit Ups
Post total reps.