Level 1

AMRAP in 8 minutes
15 Deadlifts  135#/95#
10 Pull Ups
15 GHD Sit Ups
– Rest 3 minutes –
AMRAP in 8 minutes
10 Hang Power Clean and Jerks  95#/65#
10 Alternating Front Rack Lunge Steps
10 Push Ups
– Rest 3 minutes –
AMRAP in 8 minutes
20/15 Calorie Row
10 Front Squats
5 Burpees
Post rep total for each.

 

Level 2

2 Mile Run
– Rest 3 minutes –
“Annie”
50 – 40 – 30 – 20 – 10
Double Unders
Sit Ups
– Rest 3 minutes –
AMRAP in 5 minutes
5 Bench Press  155#/105#
10 Pull Ups
Post time for run and Annie minus 3 minutes and rep total.

 

CrossFit Old School

5 Rounds
200m Run
20 Alternating DB Hang Clean and Jerks  35#/25#
10 Pull Ups
30 Double Unders
Post time.