Level 1

5 Rounds
350m Row
12 DB Deadlifts     35#/25#
12 DB Hang Power Cleans
12 DB Front Squats
12 DB Push Press
Post time.

 

 

Level 2

Deadlifts   5,5,5,5,5  *AHAP
+
AMRAP in 8 minutes
5 HSPU’s
10 Bar Muscle Ups
20 Alternating Pistols
– Rest 3 minutes –
AMRAP in 8 minutes
50 Double Unders
10 Clean and Jerks    155#/105#
5 Burpees Over Bar
Post load and rep totals for each.

 

CrossFit Old School

800m Run
+
21 – 15 – 9
Hang Squat Cleans   95#/65#
Pull Ups
+
800m Run
+
21 – 15 – 9
Push Jerks
Front Rack Lunge Steps
Post time.