Level 1

15 – 11 – 7
Power Cleans  115#/80#
Pull Ups
Burpees Over Bar
Front Squats
+
800m Run
+
7 – 11 – 15
Push Jerks
GHD Sit Ups
Toes to Bar
Box Jump Overs 24″/20″
Post time.

 

Level 2

15 – 20 – 25
Calorie Row
Wall Ball  30#/20#
– Rest 3 minutes –
4 Rounds
35 Double Unders
10 DB Hang Squat Cleans  50#/35#
15 CTB Pull Ups
– Rest 3 minutes –
10 minutes to find 1RM
Snatch
Post time minus 3 minutes and load.

 

CrossFit Old School

5 Rounds
15/10 Calories on Assault Bike
25 Double Unders
25 Squats
– Rest 5 minutes –
4 Rounds
200m Run
15 Deadlifts  155#/105#
15 Push Ups
Post time minus 5 minutes.