Level 1

EMOM for 12 minutes
Odd minutes: 3 Front Squats  *AHAP
Even minutes:  :45 Second Handstand Hold

+
10 Sets
1:00 All out on Rower
1:00 Recovery at 1 minute slower than all out pace.
Example:  If all out pace was 1:49 / 500m’s, than recovery will be 2:49 /500m’s.
Post load and total meters.

 

Level 2

EMOM for 12 minutes
Odd minutes: 3 Deadlifts  *AHAP
Even minutes:  15 GHD Sit Ups
+
5 Rounds
30 Double Unders
25 Ft. KB Front Rack Walking Lunges  2 @ 53#/35#
20/15 Push Ups
Post load and time.

 

CrossFit Old School

3 Rounds
1:00 at each exercise for max reps.
Rest 1 minute after each round.

Power Cleans  75#/55
Box Jumps  24″/20″
Toes to Bar
Double Unders
Alternating Front Rack Lunge Steps
Push Ups
Back Squats
Post rep total.