Level 1

EMOM for 15 minutes:
1st minute:  3 Overhead Squats   *AHAP
2nd minute: 3 Weighted Pull Ups    *AHAP
3rd minute: 12 GHD Hip Extensions

+

3 Rounds
10 Deadlifts  135#/95#
20 Squats
10 Burpees Over Bar
40 Double Unders
Post loads and time.

 

Level 2

EMOM for 15 minutes:
1st minute: 1 Pegboard Climb
2nd minute: 60ft. Sled Push
3rd minute:3 Back Squats   *AHAP

+

“Annie”
50 – 40 – 30 – 20 – 10
Double Unders
Ab Mat Sit Ups
Post load and time.

 

CrossFit Old School

3 Rounds
500m Row
20 Sandbag Back Squats  70#/50#
15 Sandbag Push Jerks
10 Burpees Over Sandbag
200m Sandbag Run
Post time.