Level 1

EMOM for 15 minutes
1st minute: 3 Back Squats    *AHAP
2nd minute:  15 Russian KB Swings   70#/53#
3rd minute:  15 Hanging Med Ball Knee Raises  20#/14#
+
4 Rounds
12/10 Calories on Assault Bike
7 Hang Clean and Jerks    95#/65#
7 Pull Ups
7 Burpees
Post load and time.

 

Level 2

Complete in any order or rep scheme.
100 KB Swings   53#/35#
100 GHD Sit Ups
100 Calorie Row
100 Overhead Walking Lunges   45#/35#
100 Double Unders
Post time.

 

CrossFit Old School

10 Rounds
20 Calorie Row
10 Thrusters   45#/35#
5 Burpees
5 Pull Ups
20 Sit Ups
Post time.