Level 1

AMRAP in 7 minutes
5 Power Cleans  115#/75#
10 Toes to Bar
10 Push Ups
– Rest 3 minutes –
AMRAP in 7 minutes
5 Hang Squat Cleans  115#/75#
10 Lateral Bar Jumps  R+L=1
10 Push Ups
– Rest 3 minutes –
AMRAP in 7 minutes
5 Power Snatches  95#/65#
10 Pull Ups
10 Push Ups
Post rep totals for each.

Extra Credit
1 Mile Run

 

Level 2

Back Squat  5,4,3,2,2,2
* Start at 85% of 1RM
+
10 Burpee Muscle Ups
20 Push Jerks  135#/95#
30 Calorie Row
40 GHD Sit Ups
50 Flip Squats  53#/44#
Post load and time.

 

CrossFit Old School

5 Rounds
20/15 Calorie Row
20 Thrusters  45#/35#
_ Rest 3 minutes _
5 Rounds
200m Run
15 Deadlifts  135#/95#
15/10 Push Ups
Post time minus 3 minutes.