Level 1

5 Sets
5 Back Squats   *AHAP
10 Russian KB Swings  70#/53#
12 GHD Sit Ups
5 Shoulder Press  *AHAP
10 DB Calf Raise  each leg  *AHAP
Post loads.
* There is no time element.  Rest as needed.

 

Level 2

3 Mile Run
* Easy pace.
– Rest 10 minutes –
3 Rounds
12 Single Arm KB Swing Right Arm  53#/44#
12 KB Snatch Right Arm
12 Single Arm KB Swings Left Arm
12 KB Snatch Left Arm
12 CTB Pull Ups
Post time minus 10 minutes.

 

CrossFit Old School

5 Rounds
250m Row
7 Deadlifts  115#/75#
7 Hand Release Bent Over Rows
7 Hang Power Cleans
7 Front Squats
7 Push Press
Post time.