Level 1

3 minute time cap.
2 Rounds
5 DB Thrusters  35#/25#
10 Box Jump Overs   20″*with 2 hands on box
3 minute time cap.
2 Rounds
7 DB Thrusters
10 Box Jump Overs
3 minute time cap
2 Rounds
9 DB Thrusters
10 Box Jump Overs
Then…
Back Squat   5 X 5  75% to 80% of 1RM
Post Rx or rounds completed and load.

 

Level 2

10 Bar Muscle Ups
20 HSPU’s
30 Pistols
40 Russian KB Swings  70#/53#
30 Burpees
20 GHD Sit Ups
10 Ring Muscle Ups
Then…
400m Run
10 Deadlifts  275#/185#
400m Run
10 Power Cleans  205#/135#
400m Run
10 Overhead Squats  155#/105#
Post time for each.

 

CrossFit Old School

21 – 18 – 15 – 12 – 9 – 6 – 3
X 3 Double Unders
Push Press  75#/55#
Front Rack Lunge Steps
Sit Ups
Post time.