Level 1

E3MOM for 15 minutes
5 Bench Press *AHAP
5 Strict Pull Ups
10 GHD Sit Ups
+
3 Rounds
400m Run
20 Flip Squats 53#/35#
10 Burpees
Post load and time.

Level 2

E3MOM for 15 minutes
3 Snatch Grip BTN Push Jerks *AHAP
8 Strict Ring Dips
8 Strict Toes to Bar
+
AMRAP in 15 minutes
50 Double Unders w/ Zeus Rope
10 Wall Walks
10 Wall Ball 30# @ 10′ / 20# @ 9′
Post load and rep totals.

CrossFit Old School

3 Rounds
400m Run
20 GHD Sit Ups
20 Box Jumps 20″
20 GHD Hip Extensions
Post time.