Level 1

E2MOM for 30 minutes
1st 2 minutes: 5 Front Squats
*Reduce reps by one rep every set and increase load every set.
2nd 2 minutes:  5 Deadlifts
* Reduce reps by one rep every set and increase load every set.
3rd 2 minutes: 5 Strict Press
* Reduce reps by one rep every set and increase load every set.
+
3 Rounds
20 GHD Sit Ups
20 Push Ups
Post loads for each and time.

 

Level 2

“Nate”
AMRAP in 20 minutes
2 Muscle Ups
4 HSPU’s
8 KB Swings  70#/53#
Post rounds plus reps.

 

CrossFit Old School

AMRAP in 20 minutes
20 Step Ups  20″
25 Sit Ups
15 Push Ups
15 Deadlifts  135#/95#
Post rep total.