Level 1

EMOM for 12 minutes
Odd minutes:  3 Deadlifts  *AHAP
Even minutes: 3 HSPU
+
10 – 15 – 20 – 25
Calorie Row
5 – 7 – 9 – 11
Burpees
1 – 2 – 3 – 4
Squat Clean  135#/95#
Post load and time.

 

Level 2

AMRAP in 10 minutes
5 DB Thrusters  2 X 50#/35#
50 Double Unders
5 Muscle Ups
+
5 Sets
3 Bench Press  *AHAP
8/5 Strict Pull Ups
+
1 Mile Run
Post rep total, Load and time.

 

CrossFit Old School

50 Double Unders
30 DB Thrusters  2 X 35#/25#
15 GHD Sit Ups
400m Run
50 Double Unders
30 Burpees
15 GHD Sit Ups
400m Run
50 Double Unders
30 Pull Ups
15 GHD Sit Ups
400m Run
50 Double Unders
30 DB Front Rack Walking Lunges
15 GHD Sit Ups
400m Run
Post time.