Level 1

EMOM for 12 minutes
Odd minutes:  5 Back Squats  *AHAP
Even minutes:  15 Russian KB Swings  70#/53#
+
3 Rounds
1 minute at each exercise for Max Reps
Wall Ball  20#/14#
Hand Release Push Ups
Sit Ups
Double Unders
Squat Thrusts
Rest 1 minute between rounds
Post load and rep total.

 

Level 2

21 – 18 – 15 – 12
Calories on Assault Bike
Calories on Rower
+
E2M for 10 minutes
3 Deadlifts  315#/225#
3 Muscle Ups
+
Overhead Squat  3,3,3,3,3
Post time, Rx or cycles completed and load.

 

CrossFit Old School

800m Run
50 Calorie Row
50 Double Unders
40 Overhead Walking Lunges  45#/25#
40 GHD Sit Ups
30 Step Ups  20″
30 Pull Ups
20 Burpees
20 Box Jumps
800m Run
Post time.