Level 1

5 Rounds
5 Deadlifts   225#/155#
30 Double Unders
5 Burpees
– Rest 3 minutes –
800m Run
35 Front Squats   95#/65#
35 Pull Ups
35 Push Jerks
800m Run
Post time minus 3 minutes.

 

Level 2

0:00 – 8:00
2 Rounds
20 Alternating DB Hang Snatches   50#/35#
15 GHD Sit Ups
8:00 – 18:00
800m Run
1000m Row
18:00 – 26:00
3 Rounds
5 CTB Pull Ups
10 Hand Release Push Ups
15 DB Goblet Squats
26:00 – 32:00
EMOM
5 Clean and Jerks  135#/95#
Post Rx or sections completed.

CrossFit Old School

5 Rounds
200m Run
12 Deadlifts  95#/65#
10 Hang Power Cleans
8 Front Squats
6 Push Jerks
4 Burpees Over Bar
Post time.