Level 1

EMOM for 30 minutes
1st minute: 5 Body Weight Back Squats
2nd minute: 3 HSPU’s
3rd minute: 10 GHD Sit Ups
4th minute: 5 Seated KB Shoulder Press  *AHAP
5th minute: 10 Ring Rows
Post loads.

 

Level 2

5 Rounds
400m Run
500m Row
Then…
10 minutes to Find 1RM of:
Split Jerk
Post time and load.

 

CrossFit Old School

3 Rounds
Max reps at each exercise for one minute.
Rest one minute after each round.

Hang Power Clean and Jerk  75#/55#
DB Steps  2 @ 35#/ 2 @ 25#   20″
Toes to Bar
Double Unders
Squat Thrusts
Split Squat Jumps
Rest 1 minute.
Post rep total