Level 1

Front Squat  5,3,3,2,2,1
+
21 – 15 – 9
Deadlift  185#/125#
Split Squat Jumps  R+L=1
GHD Sit Ups
Burpees
Post heaviest load and time.

 

Level 2

Take 12 minutes to find Heavy Single of:
Squat Snatch
+
3 Rounds
20/15 Calories on Assault Bike
14 KB Overhead/High Carry Lunge Steps  2 X 53#/35#
20 Toes to Bar
14 KB Front Squats
– Rest 3 minutes –
3 Rounds
20 Calorie Row
14 Ring Dips
20 Ab Mat Sit Ups
14 KB Push Jerks
Post load and time minus 3 minutes.

 

CrossFit Old School

1200m Run
30 Squat Cleans  75#/55#
30 GHD Sit Ups
800m Run
40 Power Cleans
40 Front Rack Lunge Steps
600m Run
50 Floor Press
50 Floor Wipers  R+L=1
Post time.