Level 1

Take 10 minutes to find 1RM for Front Squat
+
12 minute time cap.
30 Russian KB Swings  53#/35#
30 Burpee Box Jumps  20″
60 Double Unders
30 Burpee Box Jumps
30 Russian KB Swings
+
12 minute time cap.
500m Row
20 Thrusters  75#/55#
20Pull Ups
500m Row
Post load and times for each.

 

Level 2

21 – 15 – 9
Deadlift  275#/185#
Box Jumps  30″/24″
– Rest 5 minutes –
30 GHD Sit Ups
15 DB Thrusters Right Arm  50#/35#
15 Pistols Right Leg
30 GHD Sit Ups
15 DB Thrusters Left Arm
15 Pistols Left Leg
– Rest 5 minutes –
Max Reps of Unbroken Pull Ups
Post time minus 5 minutes and rep total.

 

CrossFit Old School

100 Double Unders
80 Sit Ups
60 Push Ball  20#/14#
40 DB Walking Lunges  35#/25#
20 Pull Ups
Post time

Masters

5 Rounds
250m Row
20 Plate Clean and Press
20 Sit Ups
20 Squats
20 Ring Rows
Post time.