Level 1

500m Row
20 Power Snatches  75#/55#
25 Double Unders
750m Row
15 Power Snatches  95#/65#
50 Double Unders
1000m Row
10 Power Snatches  115#/75#
75 Double Unders
+
Sumo Deadlift 5,5,5,5,5
Post time and load.

 

Level 2

3 Rounds
One minute at each movement for max reps.
One minute rest after each round.
HSPU’s
Front Squats  155#/105#
Box Jumps  24″/20″
CTB Pull Ups
Double Unders
Rest one minute.
+
Press  2,2,2,2,2
Post rep total and load.

CrossFit Old School

1 Mile Run
+
3 Rounds
15 DB Thrusters  35#/25#
15 Burpees
15 Lateral DB Jumps  R+L=1
15 Toes to Bar
Post time.