Level 1

Choose one workout:
#1
5 Sets
1.  3 Front Squats  *AHAP
2.  5 Strict Pull Ups
3.  5 Ring Dips
4.  12 GHD Sit Ups
5.  10 DB Step Ups  *AHAP  @ 20″/16″
6.  1:00  Ring Plank Holds
There is no time element for this workout.  Rest as needed in between sets and exercises.
Post loads.

#2
5 Rounds
350m Row
35 Double Unders
35 Russian KB Swings  53#/35#
400m Run
Post time.

 

Level 2

AMRAP in 7 minutes
1 Power Snatch   135#/95#
2 Overhead Squats
– Rest 3 minutes –
AMRAP in 7 minutes
10 Wall Ball  30#/20#
20 Double Unders
– Rest 3 minutes –
AMRAP in 7 minutes
3 Back Squats  255#/165#
6 CTB Pull Ups
9 Toes to Bar
– Rest 3 minutes –
AMRAP in 7 minutes
600m Run
Max reps of Burpees in remaining time.
Post rep totals for each.

CrossFit Old School

1 Mile Run
30 Clean and Jerks  75#/55#
30 Power Snatches
1 Mile Run
Post time.