Level 1

 

EMOM for 12 minutes
Odd minutes:  2 Back Squats  *AHAP
Even minutes:  3 Handstand Push Ups
+
AMRAP in 20 minutes
15 Floor Press  115#/75#
15 Floor Wipers  R+L=1
15 Front Squats
15 Calorie Row
15 Push Jerks
200m Run (=2 reps)
Post load and total reps completed.

 

Level 2

 

1200m Run
5 Bar Muscle Ups
25 Goblet Squats  70#/53#
800m Run
5 Bar Muscle Ups
25 Goblet Squats
30 GHD Sit Ups
600m Run
5 Bar Muscle Ups
25 Goblet Squats
30 GHD Sit Ups
20 HSPU’s
400m Run
Post time.

CrossFit Old School

 

5 Rounds
20 Flip Squats  53#/35#
10 Burpees
15 Toes to Bar
10 Calories on Assault Bike
Post time.