Level 1

 

EMOM for 30 minutes
1st minute: 3 Front Squats   *AHAP
2nd minute:  :30 Handstand Hold
3rd minute:  20 Ab Mat Sit Ups
4th minute:  5 Ring Dips
5th minute:  3 Strict Press   *AHAP
6th minute: 10 Weighted GHD Hip Extensions
+
1 Mile Run
50 Burpees
Post loads and time.

 

Level 2

 

Take 12 minutes to find 1RM for:
Clean and Jerk
+
800m Run
30 Shoulder to Overhead  155#/105#
10 Bar Muscle Ups
30 D-Ball Ground to Shoulder  150#/100#
10 Deficit HSPU  6″/4″
30 Burpees
Post load and time.

 

CrossFit Old School

 

1000m Row
30 Overhead Squats  75#/55#
30 Toes to Bar
750m Row
25 Overhead Squats
25 Toes to Bar
500m Row
20 Overhead Squats
20 Toes to Bar
Post time.