Level 1

E2MOM for 30 minutes
1st 2 minutes:  200m Run / 5 Overhead Squats  95#/65#
2nd 2 minutes: 6 Thrusters / 10 Burpees
3rd 2 minutes: 30 Double Unders / 10 GHD Sit Ups
Post Rx or cycles completed.

 

Level 2

5 Rounds
10 Bench Press  165#/100#
5 D-Ball Ground to Over Shoulder  150#/100#
– Rest 4 minutes –
3 Rounds
15 KB Front Squats  2# 53# / 2 @ 44#
15 Pull Ups
15 Box Jumps  24″/20″
Post time minus 4 minutes.

 

CrossFit Old School

“Vomit Comet 2.0”
5 Rounds
20 Sandbag Thrusters  70#/50#
15 KB Swings  53#/35#
12 Pull Ups
8 Burpees
Post time.