Level 1

800m Run
+
3 Rounds
20 Alternating DB Snatches  35#/25#
20 GHD Sit Ups
20 Lateral Box Hops  R+L=1  12″
+
800m Run
+
5 Rounds
5 Pull Ups
10 Push Ups
15 Squats
Post time.

 

Level 2

Squat Clean + Front Squat

80% of Clean
8 sets of 4 reps
2x 1+3 ( 1 clean+3 Front Squat)
2x 2+2 ( 2 Clean+2 Front Squat)
2x 3+1 (3 Clean+ 1 Front Squat)
2x 4+0 ( 4 Cleans+ 0 Front Squat)

+

10 Rounds
3/2 Muscle Ups
10 Box Jumps  24″/20″
Time Cap: 18 minutes
Post load and time or rounds completed.

 

CrossFit Old School

1 Mile Run
30 Russian KB Swings  53#/35#
15 Burpees
30 Double Unders
15 Pull Ups
30 KB SDLHP
15 Toes to Bar
30 Sit Ups
15 Burpees
30 Goblet Squats
Post time.