Level 1

Back Squat  5 X 5 all sets @ 70% of 1RM>
Every 2 minutes
+
3 Rounds
21 Calorie Row
15 Toes to Bar
9 Overhead Squats  95#/65#
Post load and time.

 

Level 2

12 – 9 – 6
Thrusters  135#/95#
Bar Muscle Ups
= Rest 3 minutes –
15 – 12 – 9
Thrusters  115#/85#
CTB Pull Ups
– Rest 3 minutes –
21 – 15 – 9
Thrusters  96#/65#
Pull Ups
Post time for each.

 

CrossFit Old School

3 Rounds
1000m Row
50 it Ups
25 Back Squats  115#/85#
Post time.