Level 1

AMRAP in 5 minutes
15 Flip Squats  53#/36#
10 Pull Ups
– Rest 3 minutes –
AMRAP in 5 minutes
Max reps of Body Weight Back Squats
– Rest 3 minutes –
AMRAP in 5 minutes
20 KB Swings
10 Burpees Over KB
– Rest 3 minutes –
AMRAP in 5 minutes
Max Calories on Rower
Post rep totals, load and calories.

 

Level 2
“CrossFit Oly Total”

3 attempts for Max Loads in:
Snatch
Clean and Jerk
+
18 minute time cap
2 Mile Run
Max Burpees
Post loads, time for 2 mile run and burpee total.

 

CrossFit Old School

5 Rounds
200m Run
8 Squat Cleans 95#/65#
8 Split Jerks
8 Burpee Pull Ups
Post time.