Level 1

500m Row
+
15 – 10 – 5
Deadlifts  155#/105#
X3 Double Unders
Pull Ups
+
400m Run
+
5 – 10 – 15
Burpees
Squat Clean Thrusters   95#/65#
Toes to Bar
Post time.

 

Level 2

AMRAP in 10 minutes
100m Sand Bag Sprint    70#/50#
20 Sand Bag Front Squats
10 Burpees Over Sand Bag
– Rest 3 minutes –
AMRAP in 10 minutes
50 Double Unders
10 Bar Muscle Ups
10 Alternating DB Hang Clean and Jerks  50#/35#
– Rest 3 minutes –
800m Run (Buy In)
15 GHD Sit Ups
15 Push Ups
Post rep totals for each.

 

CrossFit Old School

3 Rounds
12 DB Box Step Overs   35#/25#   20″/16″
12 DB Thrusters
10 Burpees
10 Pull Ups
20 Sit Ups
20 Calorie Row
Post time.