Level 1

30 Body Weight Back Squats
* Every time you break, men perform 20 Push Ups/women perform 15.
+
3 Rounds
350m Row
15 Strict Shoulder Press  85#/60#
20 Push Press
15 Push Jerks
– Rest 3 minutes –
3 Rounds
20 Squats
15 GHD Sit Ups
20 Double Unders
Post load with Push Up total and time minus 3 minutes.

 

Level 2

4 Rounds
35 Double Unders
10 Deficit HSPU’s  6″/4″
10 KB Snatch to Reverse Lunge Right Arm  53#/44#
10 KB Snatch to Reverse Lunge Left Arm
10 Burpee Box Jump Overs  24″/20″
– Rest 4 minutes –
EMOM for 10 minutes
Odd minutes: 1 Squat Clean  *AHAP
Even minutes: Split Jerk  *AHAP
Post time and loads.

 

CrossFit Old School

4 Rounds
30 Double Unders
15 Power Snatches  75#/55#
+
3 Rounds
20 Front Squats
20 Sit Ups
20 Lateral Bar Jumps  (R+L=1)
Post time.