Level 1

12 – 9 – 6 – 3
Squat Cleans  95#/65#
Burpees Over Bar
Pull Ups
+
20 Floor Press  115#/75#
+
800m Run
+
3 – 6 – 9- 12
X4 Double Unders
SDLHP  95#/65#
Toes to Bar
Post time.

 

Level 2

AMRAP in 10 minutes
400m Run (Buy In)
3 HSPU’s
1 Pegboard  Climb
3 Burpees to 6″ Target
– Rest 3 minutes –
AMRAP in 10 minutes
100 Double Under  (Buy In)
15 Flip Squats  53#/44#
2 Bar Muscle Ups
– Rest 3 minutes-
AMRAP in 10 minutes
30 Calorie Row
30 Alternating DB Snatches  50#/35#
Post rep total for each.

 

CrossFit Old School

5 Rounds
10 KB Deadlifts  2 @ 35#/2 @ 26#
10 Double KB Russian Swings
10 KB Front Squats
10 KB Push Press
10 Push Ups
+
5 Rounds
30 Sit Ups
10 Toes to Bar
1:00 Plank Hold
Post time.