Level 1

500m Row
15 Power Cleans   115#/75#
10 Pull Ups
500m Row
10 Power Cleans   135#/95#
10 Pull Ups
10 Burpees
500m Row
5 Power Cleans   155#/105#
10 Pull Ups
10 Burpees
50 Sit Ups
Post time.

Extra Credit: 1 Mile Run

 

Level 2

Take 10 minutes to find heavy single for:
Squat Clean
+
EMOM for 10 minutes
1 Push Jerk + 1 Split Jerk  *AHAP
+
“Nate”
AMRAP in 20 minutes
2 Muscle Ups
4 HSPU’s
8 KB Swings  70#/53#
Post loads and rounds plus reps.

 

CrossFit Old School

100 Double Unders
100 Sit Ups
+
3 Rounds
20 DB Deadlifts  35#/25#
15 DB Thrusters
20 DB Walking Lunges
+
100 Sit Ups
100 Double Unders
Post time.