Level 1

Back Squat 3,3,3,3,3
+
21 – 15 – 9
Power Snatches  75#/55#
Overhead Squat
X 2 Double Unders
GHD Sit Ups
Lateral Bar Jumps  R+L=1
Post load and time.

 

Level 2

AMRAP in 10 minutes
Max Calories on Assault Bike
– Rest 3 minutes –
AMRAP in 10 minutes
Max Calories on Rower
– Rest 3 minutes –
AMRAP in 10 minutes
15 DB Thrusters   50#/35#
5 Burpees Over DB’s
15 Pull Ups
5 Box Jump Overs  24″/20″
Post rep totals for each.

 

CrossFit Old School

5 Rounds
250m Row
10 Hang Power Clean and Jerks  95#/65#
20 Sit Ups
10 Toes to Bar
20 Deadlifts
Post time.