Level 1

Back Squat   5 X 3
* All sets @ 85% – 90%
+
21 – 18 – 15 – 12 – 9 – 6 – 3
Calorie Row
X2 Double Unders
Plate Clean and Press    35#/25#
Post load and time.

 

Level 2

Bench Press   3,3,3,3,3
+
3 Rounds
50m Farmer’s Walk   2 @ 70#/53#
15 KB Deadlifts
50m Farmer’s Walk
20 Russian KB Swings    (1 KB)
Post load and time.

 

CrossFit Old School

100 Sit Ups
50 Squats
100 Russian KB Swings    53#/35#
100 Hollow Rock
50 Squats
100 Sit Ups
Post time.