Level 1

EMOM for 12 minutes
Odd minutes:  3 Deadlifts    *AHAP    TNG
Even minutes:   5 Seated DB Shoulder Press     *AHAP
+
6 Rounds
350m Row
15 KB Flip Squats     53#/35#
15/10 Push Ups
Post loads and time.

 

Level 2

600m Run X  4
2 minute rest between efforts
400m Run  X   6
1 minute rest between efforts
200m  Run   X 8
1 minute rest between efforts
Post time minus 21 minutes.

 

CrossFit Old School

5 Rounds
200m Run
10 Pull Ups
15 Push Ups
20 Squats
25 Sit Ups
12/8 Calories on Assault Bike
Post time.