Level 1

AMRAP in 8 minutes
25 Double Unders
5 Burpees
– Rest 3 minutes –
AMRAP in 8 minutes
200m Run (=2 reps)
20 Squats
– Rest 3 minutes –
AMRAP in 8 minutes
10 Deadlifts   115#/75#
6 Hang Power Cleans
4 Jerks
Post rep total for each.

 

Level 2

21 – 15 – 9
Power Clean   155#/105#
HSPU
Toes to Bar
Front Squat
– Rest 5 minutes –
50 Double Unders
50 GHD Sit Ups
50 Russia KB Swings  70#/53#
50 Pull Ups
50 Double Unders
Post time minus 5 minutes.

 

CrossFit Old School

1200m Run
42 Thrusters    45#/35#
24 Pull Ups
800m Run
36 Thrusters
18 Pull Ups
400m Run
12 Thrusters
6 Pull Ups
Post time.