Level 1

Back Squat   3,3,3,3,3  @ 85% of 1RM
+
12oom Run
50 Russian KB Swings  53#/35#
5 Burpees
800m Run
40 Russian KB Swings
10 Burpees
400m Run
30 Russian KB Swings
15 Burpees
Post load and time.

 

Level 2

Take 12 minutes to find 1RM for:
Snatch
+
3 Rounds
30 Push Ups
1 Rope Climb
30 Pistols
1 Rope Climb
30 GHD Sit Ups
Post load and time.

 

CrossFit Old School

“Fran”
21 – 15 – 9
Thrusters  95#/65#
– Rest 5 minutes –
21 – 15 – 9
Power Cleans  115#/75#
Burpees Over Bar
Post time minus 5 minutes.