Level 1

EMOM for 12 minutes
Odd minutes: 3 Back Squats   *AHAP
Even minutes: 3 HSPU’s
+
AMRAP in 20 minutes
400m Run (= 2 Reps)
7 Deadlifts  95#/65#
7 Hang Power Cleans
7 Front Squats
7 Push Jerks
Post load, Rx or not and rep total.

 

Level 2

EMOM for 21 minutes
1st minute: 10 Pull Ups
2nd minute: 15 Push Ups
3rd minute: 25 Squats
+
On the 4 minute for 4 cycles.
200m Run
10 KB Clean and Jerk Right Arm  53#/44#
10 KB Clean and Jerk Left Arm
10 Burpees to 6″ Target
Post Rx or rounds completed for each workout.

 

CrossFit Old School

1 Mile Run
100 Squats
100 Sit Ups
100 Double Unders
1 Mile Run
Post time.