Level 1

AMRAP in 10 minutes
1000m Row (Buy In)
25 Double Unders
10 Power Cleans   95#/65#
10 Hand Release Bent Over Rows
– Rest 3 minutes –
AMRAP in 10 minutes
20 Calorie Row
10 Squat Cleans
10 Push Jerks
5 Burpees Over Bar
– Rest 3 minutes –
AMRAP in 10 minutes
200m Run (= 2 reps)
10 Pull Ups
10 Push Ups
20 Squats
Post rep total for each.

 

Level 2

Back Squat   3,3,3,3,3   *AHAP
+
Bench Press   5,5,5,5,5   *AHAP
Post loads.

 

CrossFit Old School

1 Mile Run
+
5 Rounds
15 Wall Ball   20#/14#
10 Pull Ups
15 GHD Sit Ups
30 Double Unders
+
1 Mile Run
Post time.