Level 1
Overhead Squat 1,1,1,1,1
+
1000m Row
30 Thrusters  45#/33#
30 Box Jumps  20″
750m Row
20 Thrusters  75#/53#
20 Box Jumps
500m Row
10 Thrusters  95#/63#
10 Box Jumps
Post load and time.

 

 

 

 

 

 

Level 2
AMRAP in 20 minutes of:
10 Med Ball GHD Sit Ups  20#/14#
10 Pistols
10 Toes to Bar
10 HSPU’s
10 Weighted GHD Hip Extensions  25#/15#
Post rep total.

 

 

 

 

 

Level 2X
EMOM for 15 minutes of:
1 Hang Squat Snatch + 1 Ovehead Squat w/3 count pause at the bottom
Work up in load to AHAP.
+
EMOM for 10 minutes of:
2 Split Jerks
Work up in load to AHAP.
Post loads.

 

 

 

 

 

CrossFit Old School
5 Rounds
400m Run
20 KB Swings  53#/35#
5 Burpee Pull Ups
Post time.