Level 1

4 Rounds
600m Run
12 DB Hang Squat Cleans   35#/25#
12 Box Jumps  20″
12 GHD Sit Ups
36 Double Unders
Post time.

 

Level 2

AMRAP in 8 minutes
20 Calories on Rower
10 DB Front Squats   50#/35#
10 Bar Muscle Ups
– Rest 3 minutes –
AMRAP in 8 minutes
800m Run
Max Burpees
– Rest 3 minutes –
AMRAP in 8 minutes
12 DB Deadlifts
12 DB Push Jerks
12 DB Walking Lunges
Post rep total for each.

 

CrossFit Old School

5 Rounds
500m Row
10 Power Cleans  95#/65#
5 Pull Ups
10 Front Squats
5 Burpees
Post time.