Level 1

Choose one workout.

#1
5 Sets
3 Deadlifts   225#/155#
12 GHD Sit Ups
3 Power Cleans  155#/105#
12 DB Step Ups  2 @35#/2 @ 25#    20″
10/6 Weighted Push Ups  35#/15#
* There is no time element to this workout.  Rest as needed between sets and exercises.  You may increase load if desired.
Post Rx or not.

 

#2
3 Mile Run
50 Burpees
Post time.

 

Level 2

Take 12 minutes to find 1RM for:
Clean and Jerk
– Rest 5 minutes –
Take 12 minutes to find 1 RM
for:
Snatch
+
3 Rounds
40 Double Unders
15 KB Snatch Right Arm  53#/44#  * From Hang Position
15 KB Snatch Left Arm
15 Burpees Over KB
Post loads and time.

 

CrossFit Old School

25 – 20 – 15 – 10 – 5
Calories on Assault Bike
Thrusters  45#/35#
Post time.