Level 1

30 – 40 – 50
Double Unders
15 – 20 – 25
Back Squats  95#/65#
15 – 10 – 5
Burpee Box Jumps   20″
25 – 20 – 15
Power Cleans
15 – 10 – 15
GHD Sit Ups
*400m Run after every round.
Post time.

Extra Credit:  Deadlift  5 X 5  *all sets at same weight.   +/- 85% 1RM

 

Level 2

E2m for 12 minutes
3 Cleans    *AHAP
2 Front Squats
1 Jerk
* Increase load as desired.
+
3 Rounds
750m Row
15 Pull Ups
20 Push Ups
25 Squats
Post start load and finish load and time.

 

CrossFit Old School

7 Rounds
200m Run
25 Double Unders
20 KB Swings   53#/35#
15 Push Ups
10 Pull Ups
Post time.