Level 1

EMOM for 10 minutes
Odd minutes:  3 Deadlifts  *AHAP
Even minutes:  :40 Handstand Hold
+
3 Rounds
750m Row
30 Walking Lunges
25 Sit Ups
20 Ring Rows
15 Push Ups
Post load and time.

 

Level 2

5 Sets
20/16 Calories on Assault Bike
6 DB Thrusters Right Arm  50#/35#
6 DB Thrusters Left Arm
6 Burpees Over DB
Rest 2 minutes.
+
5K Row
Post fastest and slowest split and time on rower.

 

CrossFit Old School

21 – 18 – 15 – 12 – 9 – 6 – 3
Calories on Assault Bike
SDLHP  75#/55#
Front Rack Lunge Steps
3X Double Unders
Post time.