Level 1

EMOM for 10 Minutes
3 Back Squats @ 70% 1RM
+
With a running clock:
EMOM for 10 Minutes
10 Wall Ball 20#@10’/14#@9′
Rest 3 Minutes
AMRAP in 7 Minutes
7 Burpee Box Jumps 20″
100M Sprint (=1 rep)
Rest 3 Minutes
AMRAP in 5 Minutes
Max Reps Sit Ups

Post load, Rx or number of intervals completed, and total reps.

Level 2

EMOM for 10 Minutes
3 Back Squats @ 70% 1RM
+
With a running clock:
EMOM for 10 Minutes
8 Toes to Bar
4 HSPU
Rest 3 Minutes
AMRAP in 7 Minutes
7 Deadlifts 275/185#
7 Ring Dips
Rest 3 Minutes
AMRAP in 5 Minutes
Max Calorie Row or Airdyne

Post load and Rx or total number of intervals completed, and total reps.

Barbell Club

6 x 3 Pause Front Squats (2 seconds at bottom) *AHAP
+
4 Sets
10 Bench Press
10 Ring Rows
20 Walking Lunges (Barbell)

Post load for front squat.

Crossfit Old School

4 Rounds
25 Wall Ball 20#@10’/14#@9′
25 Box Jumps 20″
25 KB Swings 53/35#

Post time.