Level 1

EMOM for 30 minutes
1st minute:  3 Deadlifts   *AHAP
2nd minute:  :45 Forearm Plank Hold
3rd minute:  12/9 Calories on Assault Bike
4th minute:  5 Burpee Pull Ups
5th minute:  30 Double Unders
6th minute: Rest
Post load, Rx or cycles completed.

 

Level 2

Take 12 minutes to find Heavy Single for:
Squat Clean
+
21 – 15 – 9
Calorie Row
Med Ball GHD Sit Ups   20#/14#
DB Overhead Squat   50#/35#
Burpees Over DB
Post load and time.

 

CrossFit Old School

10 Rounds
200m Run
5 Thrusters   75#/55#
4 Pull Ups
3 Burpees
Post time.