Level 1

7 Sets
1 Power Clean + 1 Hang Power Clean + 1 Front Squat   *AHAP
+
5 Sets
10/7 Calories on Assault Bike
5 Box Jump Overs   20″
5 Push Jerks   95#/65#
– Rest 1 minute –
Post load and time minus 4 minutes.

 

Level 2

Deadlift off risers   3,3,3,3,3   *AHAP
+
E3M for 15 minutes
625m Row
Post load and Rx or cycles completed.

 

CrossFit Old School

5 Rounds
200m Run
KB Complex:
Right Arm
5 KB Row   53#/35#
5 KB Hang Clean
5 KB Front Squat
5 KB Push Jerk
Same with Complex with Left Arm
5 Burpee Pull Ups
Post time.