Level 1

AMRAP in 3 minutes
Back Squat  135#/95#
– Rest 2 minutes –
AMRAP in 2 minutes
Back Squat  175#/115#
– Rest 2 minutes –
AMRAP in 1 minute
Back Squat  205#/135#
+
2 Rounds
50 Double Unders
25 Barbell Bicep Curls  45#/35#
50 Double Unders
– Rest 1 minute –
2 Rounds
200m Farmer’s Walk  2 @ 53#/35#
20 Pull Ups
Post rep total for each and time minus 1 minute.

 

Level 2

500m Row
1 – 10, 2 – 9, 3 – 8, 4 – 7, 5 – 6, 6 – 5, 7 – 4, 8 – 3, 9 – 2, 10 – 1
Deck Squats  35#/25#
Plate Thrusters
500m Row
* First round, after row, is 1 Deck Squat and 10 Plate Thrusters…
+
3 Rounds
50 Double Unders
25 GHD Sit Ups
25 Squat Thrusts
Post time for each.

 

CrossFit Old School

1000m Row
25 Strict Press  75#/55#
750m Row
25 Push Press  95#/65#
500m Row
25 Push Jerks  115#/75#
Post time.