Level 1

Overhead Squat  5,5,5,5,5
+
21 – 18 – 15 – 12 – 9 – 6 – 3
Squats
Sit Ups
Alternating Single Arm KB Bent Over Row  35#/26#
KB Overhead Lunge Steps
Post load and time.

 

Level 2

AMRAP in 10 minutes
5 Power Cleans  185#/135#
1 Rope Climb
20 Calorie Row
– Rest 3 minutes –
AMRAP in 10 minutes
20 Alternating Pistols
10 Push Jerks  155#/105#
30 Double Unders
– Rest 3 minutes –
AMRAP in 10 minutes
400m Run
10 Front Squats  155#/105#
10 CTB Pull Ups
Post rep totals for each.

 

CrossFit Old School

5 Rounds
10 Power Clean and Jerks  95#/65#
5 Burpees Over Bar
30 Double Unders
15 GHD Sit Ups
Post time.