Level 1

Back Squat 3,3,3,3,3
+
36 – 30 – 24 – 18
Double Unders
24 – 18 – 12 – 6
Power Snatches 75#/55#
12 – 9 – 6 – 3
Burpee Box Jumps  20″
Post load and time.

 

Level 2

10 Rounds
10/6 Calories on Assault Bike
5 DB Thrusters   50#/35#
– Rest 3 minutes –
4 Rounds
100m Farmer’s Walk  2 @ 70#/2 @ 53#
10 Burpees
– Rest 3 minutes –
“Amanda”
9 – 7 – 5
Muscle Ups
Squat Snatches  135#/95#
Post time minus 6 minutes.

 

CrossFit Old School

5 Rounds
200m Run
10 Burpee Deadlifts  135#/95#
30 Squats
10 Pull Ups
30 Sit Ups
Post time.