Level 1

EMOM for 15 minutes
1st minute: 3 Front Squats  *AHAP
2nd minute: 5/3 Strict Pull Ups
3rd minute: 10 GHD Sit Ups
Then…
3 Rounds
200m Run
20 KB Swings  53#/35#
10 Burpees
Post load and time.

 

Level 2

Back Squat  1RM
Then..
5 Rounds
15/10 Calories on Assault Bike
3/1 Muscle Up
10 Pistols
10 DB Push Press  50#/35#
Then…
1 Mile Run
Post load and time for each.

 

CrossFit Old School

3 Rounds
20 KB Front Rack Step Ups 2 @ 35#/2 @ 26#   20″/16″
15 Pull Ups
+
3 Rounds
400m Run
12 KB Front Squats
12 Burpee Box Jumps  20″
Post time.