Level 1

10 – 8 – 6 – 4 – 2
Squat Cleans  95#/65#
40 – 32 – 24 – 16 – 8
Double Unders
20 – 16 – 12 – 8 – 4
GHD Sit Ups
10 – 8 – 6 – 4 – 2
Pull Ups
– Into –
1 Mile Run
Post time.

 

Level 2

Every 2 minutes for 24 minutes
1st 2 minutes:
200m Run
50 Double Unders
2nd 2 minutes:
10 Deadlifts   225#/155#
20/15 Hand Release Push Ups
3rd 2 minutes:
14 DB Box Step Overs  2 X 50#/35#   20″
10 DB Push Jerks
Post Rx or Cycles completed.

 

CrossFit Old School

5 Rounds
20/15 Calorie Row
15 DB Thrusters  35#/25#
15 Pull Ups
10 Burpees
200m Run
Post time.