Level 1

EMOM for 15 minutes
1st minute: 5 Back Squats   *AHAP
2nd minute: 15/8 Push Ups
3rd minute: 10 GHD Sit Ups
+
3 Rounds
400m Run
15 Deadlifts  135#/95#
20 Lateral Bar Jumps  R+L=1
Post load and time.

 

Level 2

EMOM for 10 minutes
1 Power Clean
+ 1 Hang Squat Clean
+ 1 Squat Clean
+ 1 Jerk  *AHAP

+

AMRAP in 20 minutes
50 Double Unders
20 Russian KB Swings  70#/53#
5 Muscle Ups
20 Alternating Pistols
Post load and rep total.

 

CrossFit Old School

5 Rounds
250m Row
25 Double Unders
25 ft. Low Carry DB Walking Lunges  35#/25#
15 DB Push Jerks
25 ft. High Carry DB Walking Lunges
15 DB Front Squats
Post time.