Level 1

3 Rounds
15 Power Snatches  75#/55#
15 Overhead Squats
30 Sit Ups
+
1200m Run
+
3 Rounds
15 GHD Sit Ups
15 Close Grip Floor Press
15 SDLHP
Post time.

 

Level 2

Back Squat  5 X 5  81% of 1RM + 15#
Then…
KB Breathing Ladder
1 KB Swing  53#/44#
1 Breath
2 KB Swings
2 Breaths  etc. until you’re forced to stop
Then…
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders
Post load, last set of KBS completed and time.

 

CrossFit Old School

AMRAP in 25 minutes
250m Row
15/10 Calories on Assault Bike
30 Double Unders
30 Squats
Poet rounds completed plus reps.