Level 1

EMOM for 15 minutes
1st minute: 1 Power Clean +1 Hang Power Clean + 1 Front Squat   *AHAP
2nd minute: 10 Toes to Bar
3rd minute: 10 GHD Hip Extension
+
3 Rounds
500m Row
15 Push Jerks   95#/65#
15 Pull Ups
Post load and time.

 

Level 2

Deadlift 5 X 3
* All sets at same load.
+
5 Rounds
30 Drag Rope Double Unders
10 Burpees
100m Farmer’s Walk 2@53#/35#
Post load and time.

 

CrossFit Old School

AMRAP in 25 minutes
400m Run
12 DB Deadlifts  35#/25#
25 ft. DB High Carry Walling Lunges
12 DB Push Press
25 ft. DB Low Carry Walking Lunges
12 Burpees
Post rounds plus reps.