Level 1

1 Mile Run
+
21 – 18 – 15 – 12 – 9
Power Clean and Jerk  95#/65#
GHD Sit Up
Front Rack Lunge Steps
+
1 Mile Run
Post time.

 

Level 2

E3M for 36 minutes
1st 3 minuets:
200m Run + 20 DB Overhead Squats   50#/35#
2nd 3 minutes:
250m Row + 15 Toes to Bar + 10 DB Shoulder to Overhead
3rd 3 minutes:
20 Alternating Pistols + 20 Push Ups
Post Rx or cycles completed.

 

CrossFit Old School

10 Rounds
350m Row
Odd rounds:  12 Mt. Climbers  R+L=1 + 20 V Ups
Even rounds: 20 Russian KB Swings  53#/35# + 10 Burpees
Post time.