Level 1
800m Run
10 Power Cleans  95#/63#
10 Front Squats
10 Push Jerks
30 Double Unders
20 Power Cleans
20 Front Squats
20 Push Jerks
60 Double Unders
800m Run
Post time.

 

 

 

 

 

Level 2
3 Rounds
400m Run
10 Alternating KB Snatches  53#/35#
10 Burpees to 6″ Target
+
Start at 15minutes:
100 Double Unders
20 Muscle Ups (W=15)
+
Start at 32 minutes:
3 Rounds
300m Row
10 Power Cleans 185#/123#
Post time on the clock when each workout is completed.

 

 

 

 

Level 2X
For Completion:
100 GHD Sit ups
100 GHD Hip Extensions
50 Bar Dips  35#/20#
Post completed or not.

 

 

 

 

 

CrossFit Old School
” Nasty Girls ”
3 Rounds
50 Squats
7 Muscle Ups
10 Hang Power Cleans  135#/93#
Post time.