Level 1

Back Squat  3 X 10   @ 65% 1RM
+
“The Chief”
5 Rounds
AMRAP in 3 minutes
3 Power Cleans  135#/95#
6 Push Ups
9 Squats
1 minute rest between rounds.
Post load and rounds completed per round.

 

Level 2

AMRAP in 7 minutes
4 Double KB Deadlifts  53#/44#
3 Double KB Bent Over Rows
2 Double KB Swings
1 Double KB Thruster
– Rest 3 minutes –
AMRAP in 7 minutes
5/3 Muscle Ups
10 HSPU
10 Burpees
– Rest 3 minutes –
AMRAP in 7 minutes
200m Run
250m Row
Post rounds plus reps for each.

 

CrossFit Old School

7 Rounds
25 Double Unders
7 Front Squats  75#/55#
7 Pull Ups
7 Push Press
7 Burpees Over Bar
200m Run
Post time.