Level 1

21 – 15 – 9
Calorie Row
DB Hang Squat Clean and Jerk  35#/25#
Burpees Over Rower
+
20 Deadlifts  ( M= Body Weight + 25#/W= Body Weight)
+
800m Run
50 Push Ups
50 GHD Sit Ups
Post time.

 

Level 2

8 – 6 – 4
Ring Muscle Ups
16 – 12 – 8
Alternating DB Squat Snatches  50#/35#
+
400m Sandbag Run  70#/50#
100m Sandbag Walking Lunges
200m Sandbag Run
100m Sandbag Walking Lunges
+
20 Push Jerks  155#/105#
Post time.

 

CrossFit Old School

AMRAP in 30 minutes
200m Run
30 Double Unders
20 Wall Ball  20#/14#
10 Pull Ups
Post rounds plus reps.