Level 1
5 Rounds
10 Squat Clean Thrusters  95#/63#
10 Knees to Elbows
25 Sit Ups
50 Jump Rope Reps
Post time.

 

 

 

 

Level 2
30 Minute Time Cap
100 Calories on Airdyne
20 Muscle Ups
50 Overhead Squats  115#/78#
100 GHD Sit Ups
50 Burpees to 6″ Target
Partition out work as desired.

Post time or reps completed.

 

 

 

 

Barbell Club
Deadlift off Risers  3,3,3,3,3
+
EMOM for 15 minutes
1 Hang Squat Clean and Jerk
Post loads.

 

 

 

 

CrossFit Old School
“Vomit Comet”

3 Rounds
20 Thrusters  75#/53#
15 KB Swings  53#/35#
12 Pull Ups
8 Burpees
Post time.
Compare to 08/28/2013