Level 1

Every 90 Seconds for 8 Intervals
1 Press + 2 Push Press + 3 Push Jerk *AHAP
8 Alternating Pistols
+
In Teams of 2-3:
“Crossfit Baseball”
AMRAP in 20 Minutes
1st Base: 12 Med Ball Cleans 20/14#
2nd Base: 10 Burpees
3rd Base: 20 Russian KB Swings 53/35#
Home Base: 15 Calorie Row

Post load and total number of runs (rounds).

Level 2

Partner Workout

AMRAP in 10 Minutes
Partner A: 1 x 60′ Low Sled Push 120/90#
Partner B: Max Reps Burpees

Rest 2 Minutes

AMRAP in 10 Minutes
Partner A: 200M Run With Sandbag 70/50#
Partner B: Max Reps Muscle Ups

Rest 2 Minutes

AMRAP in 10 Minutes
Partner A: 30 Calorie Row
Partner B: Max Rounds of 10 Alternating Pistols + 3 Wall Walks
*Pick up where partner left off

*Partners work at the same time; Partner A pushes the sled while Partner B performs max reps burpees, then switch. Same for the other two AMRAPs.

Post total number of reps for each.

Barbell Club

5 Rounds
10 Bench Press *Use same weight all 5 rounds
10 Each Leg Dumbbell (2) Step Ups
10 Pendlay Rows *From ground, also same weight for all 5 rounds
20 GHD Hip Extensions

Post loads.