Level 1

Deadlift   3,3,2,2,1,1   *AHAP
+
5 Sets
15/10 Calories on Assault Bike
5 Hang Clean and Jerk   95#/65#
5 Burpees
– Rest 1 minute –
Post load and time minus 4 minutes.

 

Level 2

Pause Front Squats   5,5,3,3,2,2,1,1   *AHAP
* 2 count pause at the bottom.
+
30 – 25 – 20 – 15
Calorie Row
KB Front Rack Step Ups
2 @ 35#/26#   20″
Post load and time.

 

CrossFit Old School

10 Rounds
200m Run
Odd rounds:   25 Double Unders + 12 GHD Sit Ups
Even rounds:  5 Pull Ups + 10 Push Ups + 15 Squats
Post time.