Level 1

EMOM for 15 minutes
1st minute:  5 Bench Press  *AHAP
2nd minute:  5/3 Strict Pull Ups
3rd minute:  15 GHD Hip Extensions
+
1500m Row
* Every 250m do 5 Burpees
Post load and time.

 

Level 2

EMOM for 15 minutes
1st minute: 3 Deadlifts  *AHAP  TNG
2nd minute:  6 Strict Single Arm DB Press    3/3 *AHAP
3rd minute: :30 Free Handstand Hold
+
“Amanda”
9 – 7 – 5
Squat Snatch  135#/95#
Muscle Ups
Post loads and time.

 

CrossFit Old School

5 Rounds
15 Deadlifts  135#/95#
15 Push Ups
+
5 Rounds
10 Alternating DB Snatches  35#/25#
30 Double Unders
Post time.