Level 1

AMRAP in 5 minutes
Max reps of Front Squats   155#/105#
– Rest 3 minutes –
3 Rounds
35 Double Unders
15 GHD Sit Ups
15 Burpees
– Rest 3 minutes –
AMRAP in 3 minutes
Max reps of Push Jerks  135#/95#
– Rest 3 minutes –
3 Rounds
5 DB Push Jerks Right Arm  50#/35#
50m DB Overhead Walk Right Arm
5 DB Push Jerks Left Arm
50m DB Overhead Walk Left Arm
Post reps, time, reps and time.

 

Level 2

AMRAP in 5 minutes
Max reps of Back Squats  250#/200#
– Rest 3 minutes –
21 – 15 – 9
KB Front Squats  2 @ 53#/2 @ 44#
Wall Walks
– Rest 3 minutes –
AMRAP in 3 minutes
Max reps of Hang Power Snatches  135#/95#
– Rest 3 minutes –
30 Muscle Ups
Post reps, time, reps and time.

 

CrossFit Old School

4 Rounds
400m Run
25 Wall Ball  20#14#
25 Sit Ups
15 Pull Ups
15 Push Ups
Post time.