Level 1

4 Rounds
20 Calorie Row
10 Body Weight Back Squats
– Rest 3 minutes –
10 – 15 – 20
Single Arm DB Hang Clean and Jerks  Rt. Arm 50#/35#
Box Jumps Overs  24″/20″
Single Arm DB Hang Clean and Jerk Lt. Arm
Pull Ups
Post load and time minus 3 minutes.

 

Level 2

In 10 minutes
Max Calories on Assault Bike
+
AMRAP in 7 minutes
100 Double Unders (Buy In)
Max Double KB Jerks 2 X 53#/44#
* KB’s cannot rest on the ground. Front Rack position only.
+
5 Sets
Every 1:30
2 Squat Cleans  185#/135#
Post Calories, rep total and Rx or sets completed.

 

CrossFit Old School

100 Wall Ball  20#/14#
90 SDLHP  75#/55#
80 Box Jumps 20″
70 Push Press
60 Calorie Row
Post time.