Level 1

5 Sets
5 Back Squats @ 75% of 1RM all sets
3 Bench Press  (M@Body weight/W@1/2 Body weight)
+
Every 2:30 for 6 Rounds
400m Run
Post loads and Rx or cycles completed.

 

Level 2

EMOM for 12 minutes
First 4 minutes:
10 Thrusters  95#/65#
2nd 4 minutes:
8 Thrusters  115#/85#
3rd 4 minutes:
4 Thrusters   135#/95#
+
5 Rounds
5 Muscle Ups
100 ft. DB Overhead Walking Lunges  1 @50#/35#
Post Rx or cycles completed and time.

 

CrossFit Old School

“Cindy”
AMRAP in 20 minutes
5 Pull Ups
10 Push Ups
15 Squats
– Rest 5 minutes –
3 Rounds
10 Clean and Jerks  95#/65#
10 Burpees
20 GHD Sit Ups
Post rounds plus reps and time.