Level 1
Deadlift 2,2,2,2,2
+
AMRAP in 15 minutes of:
20 KB Swings  53#/35#
10 Pull Ups
50 Jump Rope Reps
Post load and rep total.

 

Level 2

AMRAP in 7 minutes of:
10 Deadlifts  225#/155#
15 Box Jumps  24″/20″
10 Hand Release Push Ups
Rest 5 minutes
AMRAP in 7 minutes of:
30 Bar Facing Burpees  115#/73#
20 Overhead Squats
50 Double Unders
Rest 5 minutes
AMRAP in 7 minutes of:
1000m Row
Max DB Snatches  70#/50#
Post rep total for each.

 

Barbell Club

Power Snatch + Snatch Push Press + Overhead Squat: 3+3+3 (70% PS), 4 x (3+3+3) @ 75%

Power Clean + Power Jerk: 4 x 2(1+1) @ 75% PC, 1 x 2(1+1) @ 80%

Snatch Pull: 2 x 3 @ 95% SN, 3 x 3 @ 100%

Post loads.

 

CrossFit Old School

” Fran ”
21 – 15 – 9
Thrusters  95#/63#
Pull Ups
Post time.