Level 1

5 Sets
8 Back Squats  *AHAP
6 Barbell Bent Over Rows  *AHAP
8 Seated DB Press  *AHAP
10 GHD Sit Ups
6 Strict Rig Dips
* There is NO time element to this workout.  Rest as needed.
Post loads.

 

Level 2

3 Rounds
200m Run
5 D-Ball Ground to Over Shoulder  150#/100#
10 Box Jump Overs  24″/20″
– Rest 3 minutes –
15 – 12 – 9
Calories on Assault Bike
Thrusters  95#/65#
Burpees Over Bar
– Rest 3 minutes –
AMRAP in 5 minutes
1 Squat Clean  155#/105#
1 Jerk
Post time minus 3 minutes and rep total.

 

CrossFit Old School

800m Run
50 GHD Sit Ups
600m Run
50 Med Ball Cleans  20#/14#
400m Run
50 Overhead Squats  75#/55#
200m Run
Post time.