Level 1

 

Back Squat
5 X 5   (all sets at same weight)
+
AMRAP in 5 minutes
20 Squats
20 Push Ups
– Rest 2 minutes –
AMRAP in 5 minutes
15 Pull Ups
30 Double Unders
– Rest 2 minutes –
AMRAP in 5 minutes
400m Run
Max reps of Burpees
Post load and rep total for each.

 

Level 2

 

EMOM for 12 minutes
Odd minutes: 1 Hang Squat Snatch + 1 Overhead Squat
Even minutes: 3/1 Muscle Ups
+
3 Rounds
400m Run
30 Squats
15 Burpees
Post load and time.

 

CrossFit Old School

 

3 Rounds
50 Double Unders
15 GHD Sit Ups
15 GHD Hip Extensions
20 Hang Power Clean and Jerks  75#/55#
400m Run
Post time.