Level 1

5 Sets
5 Bench Pres  *AHAP
3 Power Cleans  *AHAP  all reps touch and go
8 DB Row each arm  *AHAP
8 Barbell Good Mornings  75#/55#
6 Pistols
There’s NO time element for this workout.  Rest as needed between exercises and/or sets.

 

Level 2

500m Row Sprints X 5
Rest 2 minutes between efforts.
Then..
EMOM for 10 minutes
1 Power Clean and Jerk  *AHAP
Then..
AMRAP in 7 minutes
3 Muscle Ups
5 HSPU’s
10 GHD Sit Ups
Post average 500m time, load and rep total.

 

CrossFit Old School

7 Rounds
250m Row
7 Deadlifts  75#/55#
7 Bent Over Rows
7 Hang Power Cleans
7 Front Squats
7 Push Jerks
Post time.