Level 1

Deadlift   3,3,2,2,1,1  *AHAP
+
5 Sets
15/12 Calories On Assault Bike
15 Russian KB Swings  70#/53#
5 Split Squat Jumps  R+L=1
– Rest 1 minute –
Post load and time minus 4 minutes.

 

Level 2

Take 15 minutes to find Heavy Single for:
Clean and Jerk
+
Take 10 minutes to work on Seated Box Jumps    *AHAP
+
20 TGU’s   53#/44#
Post load, height and time.

 

CrossFit Old School

21 – 18 – 15 – 12 – 9 – 6
Calorie Row
Wall Ball  20#/14#
X2 Double Unders
Sit Ups
DB Floor Press  35#/25#
Post time.