Level 1

AMRAP in 7 minutes
1 Power Clean  135#/95#
1 Squat Clean
1 Jerk
– Rest 3 minutes –
AMRAP in 7 minutes
5 Back Squats  155#/105#
10 Burpees
25 Double Unders
– Rest 3 minutes –
AMRAP in 7 minutes
600m Run
Max reps of GHD Sit Ups
Post rep total for each.

 

Level 2

15 Squat Snatches  135#/95#
30 Double Unders
20 Push Jerks
40 Toes to Bar
25 Burpees
50 Pistols
– Rest 3 minutes –
30  – 40 – 50
Calorie Row
KB Swings  53#/44#
Post time minus 3 minutes.

 

CrossFit Old School

5 Rounds
200m Run
12 Hang Squat Cleans  75#/55#
12 Hand Release Push Ups
12 Pull Ups
12 Box Jump Overs  24″/20″
Post time.