Level 1

E3MOM for 15 minutes
5 Back Squats *AHAP
12 GHD Hip Extensions
+
5 Rounds
250m Row
25 Double Umders
10 Burpees
Post load and time.

Level 2

E3MOM for 15 minutes
5 Back Squats *AHAP
10 DB Rows each arm *AHAP
+
5 Rounds
30′ Handstand Walks
10 L Pull Ups
10 DB Overhead Squats 50#/35#
Post loads and time.

CrossFit Old School

1000m Row
800m Run
1500m Row
1200m Run
1000m Row
800m Run
Post time.