Level 1

E4MOM for 36 minutes
1st 4 minutes: 600m Run
2nd 4 minutes: 9 – 6 – 3 reps of:
Thrusters 95#/65#
Pull Ups
3rd 4 minutes: 250m Row
10 Alternating Front Rack Lunges
10 Burpees
Post Rx or rounds completed.

Level 2

AMRAP in 10 minutes
10 HSPU’s
10 CTB Pull Ups
10 Alternating Pistols
– Rest 2 minutes –
AMRAP in 10 minutes
5 Power Cleans 185#/135#
1 Rope Climb
5 Burpees Over Bar
– Rest 2 minutes –
AMRAP in 10 minutes
200m Sandbag Rub 70#/50# (=2 Reps)
25 Sandbag Squats
Post rep total for each.

CrossFit Old School

5 Rounds

200m Run
10 Overhead Squats 75#/55#
10 Push Press
10 Burpees
10 Pull Ups
Post time.