Level 1

1 Mile Run
35 Front Squats  95#/65#
100 Sit Ups
35 Back Squats
100 Sit Ups
35 Overhead Squats
Post time.

 

Level 2

EMOM for 12 minutes
1st minute: 15 Thrusters  95#/65#
2nd minute:  15 Pull Ups
3rd minute: 10 Bupees
– Rest 5 minutes –
EMOM for 12 minutes
1st minute: 12 Alternating Pistols
2nd minute: 5 Power Cleans  175#/125#
3rd minute: 8/5 Ring Dips
+
Not For Time
50 Barbell Rollouts
50 Hanging DB Knee Tucks *knees above the waist  35#/25#
Partition as desired.
Post Rx or cycles completed for each.

 

CrossFit Old School

3 Rounds
400m Run
20 DB High/Low Carry Box Step Ups
2 @ 35#/25#    20″/16″
15 DB Squat Thrusts
20 DB Push Jerks
15 Pull Ups
Post time.