Level 1
Power Clean 1,1,1,1,1
+
50 Squats
50 Sit Ups
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1   reps of:
Power Cleans  75#/53#
Knees to Elbows
Lateral Bar Jumps  R + L =1
50 Sit Ups
50 Squats
Post load and time.

 

 

 

 

Level 2
21 – 15 – 9
Overhead Squats  115#/78#
Ring Dips
+
21 – 15 – 9
Calorie Row
Deadlift  275#/205#
Box Jumps 30″/24″
Post time.

 

 

 

 

CrossFit Old School
800m Run
20 Push Press  75#/53#
40 Back Rack Step Ups  75# @ 20″/53# @ 20″
800m Run
40 Back Rack Step Ups
20 Push Press
800m Run
Post time.