Level 1

EMOM for 12 minutes
Odd minutes: 3 Front Squats  *AHAP
Even minutes:  :30 Handstand Hold
+
7 Rounds
250m Row
5 Pull Ups
10 Push Ups
15 Squats
Post load and time.

 

Level 2

EMOM for 12 minutes
Odd minutes: 3 Bench Press  *AHAP
Even minutes:  7/5 Strict Pull Ups
+
18 – 15 – 12 – 9 – 6
Calories on Assault Bike
DB Overhead Squats  50#/35#
– Rest 3 minutes –
1 Mile Run
Post load and time minus 3 minutes.

 

CrossFit Old School

3 Rounds
1 minute at each exercise for max reps.
Rest 1 minute between rounds.
SDLHP  75#/55#
Double Unders
GHD Sit Ups
Push Press
Back Squats
Burpees Over Bar
Post total rep count.