Level 1

21 – 15 – 9
Power Snatches  95#/65#
Pull Ups
+
1 Mile Run
+
9 – 15 – 21
Front Squats
Push Ups
Post time.

 

Level 2

AMRAP in 5 minutes
Max Calories on Assault Bike
– Rest 3 minutes –
AMRAP in 5 minutes
Max reps of Muscle Ups
– Rest 3 minutes –
AMRAP in 5 minutes
Max reps of Squat Cleans  185#/125#
– Rest 3 minutes –
AMRAP in 5 minutes
Max Calories on Rower
Post calories and reps for each.

 

CrossFit Old School

100 Double Unders
200m Run
100 Squats
200m Run
100 4-Count Flutter Kicks
200m Run
100 Russian KB Swings  53#/35#
200m Run
100 Double Unders
Post time.