Level 1

3 Rounds
400m Run
15 Overhead Squats  75#/55#
15 Box Jumps  20″
– Rest 3 minutes –
10 – 15 – 20 – 25
Front Rack Lunge Step
Push Ups
Post time minus 3 minutes.

Extra Credit:
Deadlift  5 X 5  @ 70% – 75% of 1RM

 

Level 2

Take 12 minutes to find 1RM of:
Clean and Jerk
+
4 Rounds
20 Pistols
20 Toes to Bar
20 Push Ups
20 Calorie Row
80 Double Unders
Post load and time.

Extra Credit:
Back Rack Bulgarian Split Squat  8,8,8,8 each leg.

 

CrossFit Old School

4 Rounds
20 Sandbag Back Squats  70#/50#
15 Sandbag Power Cleans
20 Sandbag Back Rack Step Ups  20″/16″
15 Sandbag Push Press
200m Sandbag Run
Post time.