Level 1

Choose one workout.
#1
5 Sets
5 Back Squats   *AHAP
5 KB Windmills each side  *AHAP
12 GHD Sit Ups
8/5 Strict Pull Ups
10 Seated DB Overhead Tricep Extensions *AHAP
15 Band Face Pulls
* No time element.  Rest as needed in between sets and/or exercises.

#2
3 Rounds
500m Row
20 Deck Squats  25#/15#
400m Run
20 Push Press  75#/55#
15/10 Calories on Assault Bike
20 Box Jumps 20″
Post time.

 

Level 2

EMOM for 12 minutes
Odd minutes: 3 Overhead Squats
Even minutes: 8 Barbell Good Mornings
+
5 Rounds
3 Power Cleans  185#/135#
20 ft. Handstand Walk
200m Run
Post loads and time.

 

CrossFit Old School

4 Rounds
500m Row
25 Goblet Squats  53#/35#
25 DB Push Press  35#/25#
400m Run
post time.