Level 1

EMOM for 15 minutes
1st minute: 5 Back Squats *AHAP
2nd minute: 20 Laces to Laces 20#/14#
3rd minute: 10 GHD Hip Extensions
+
AMRAP in 15 minutes
25 Double Unders
15 Plate Clean and Press 35#/25#
20 Overhead Walking Lunges
10 Squat Thrusts
Post load and rep total.

 

Level 2

Deadlift 3,3,3,3,3  *AHAP
+
Bench Press 5X5
Post loads.

 

CrossFit Old School

4 Rounds
500m Row
400m Run
+
3 Rounds
10 Power Cleans 95#/65#
10 Front Squats
10 Push Jerks
10 Pull Ups
10 Burpees
Post time.