Level 1

EMOM for 15 minutes
1st minute: 3 Deadlifts  *AHAP
2nd minute: 5/3 HSPU’s
3rd minute:  5/3 Strict Pull Ups
+
AMRAP in 15 minutes
250 Row  (2 reps)
200m Run  (2 reps)
30 Double Unders
Post load and rep total.

 

Level 2

EMOM for 15 minutes
1st minute: 1 Legless Rope Climb  15′
2nd minute: 5 Back Squats  *AHAP
3rd minute: 25′  Handstand Walk
+
3 Rounds
20 KB Swings  70#/53#
20 Pistols
20 Ring Dips
Post load and time.

 

CrossFit Old School
21 – 18 – 15 – 12 – 9 – 6 – 3
Front Squats  75#/55#
Push Press
SDLHP
Back Squats
Post time.