Level 1

3 Rounds
30 Double Unders
7 Deadlifts  185#/125#
14 DB Floor Press  2 @ 35#/2 @ 25#
– Rest 3 minutes –
5 – 10 – 15
Squat Cleans  115#/75#
Chest to Bar Pull Ups
– Rest 3 minutes –
EMOM for 10 minutes
3 Strict Press   *AHAP

Post time minus 3 minutes and load.

 

Level 2

EMOM for 15 minutes
1st minute: 5 Bench Press    *AHAP
2nd minute:  3 Power Cleans    *AHAP
3rd minute:  10 GHD Sit Ups
+
3 Rounds
10 Power Clean and Jerks  135#/95#
10 Power Snatches
– Rest 3 minutes –
1 Mile Run
Post loads and time minus 3 minutes.

 

CrossFit Old School

5 Rounds
200m Run
20 KB High/Low Carry Step Ups
2 x 35# @ 16″ / 2 x 26# @ 14″
10 Pull Ups
Post time.