Level 1

Deadlift   5 X 3
* All sets are done at the same load.  85% of 1RM.
+
5 Sets
15/12 Calories on Assault Bike
20 Russian KB Swings  53#/35#
10 Split Squat Jumps   1=1
– Rest 1 minute –
Post load and time minus 4 minutes.

 

Level 2

Bench Press  5 X 3
*All sets are at same load.  85% – 90% 1RM.
+
3 Sets of Overload Bench Press Extension
* 10 second hold.
+
Weighted Pull Ups   3,3,3,3,3
Post loads.

 

CrossFit Old School

5 Rounds
20/15 Calorie Row
1 Gasser
20 Wall Ball   20#/14#
15/10 Push Ups
Post time.