Level 1

Front Squat  5,5,3,3,2,2,1   *AHAP
+
4 Rounds
200m Run
20 Dead Stop KB Swings  53#.35#
10 Burpees Box Jump Overs  20″
Post load and time.

 

Level 2

Back Squat 5 X 5
* All sets @ 80% – 85% 1RM
+
E4M for 20 minutes
20 Calories on Assault Bike
10 Barbell Bent Over Rows   115#/75#
5 Burpees Over Bar
Post load and Rx or cycles completed.

 

CrossFit Old School

3 Rounds
1000m Row
15 Power Cleans   75#/55#
20 Front Rack Lunge Steps
15 Push Jerks
Post time.