Level 1

Overhead Squat  5, 4, 3, 2, 1
+
800m Run
30 GHD Sit Ups
30 Push Press  95#/65#
30 Lateral Bar Jumps  (R+L=1)
30 Pull Ups
800m Run
Post load and time.

 

Level 2

Front Squat  5,4,3,2,1
+
AMRAP in 5 minutes
20 HSPU’s
20 KB Overhead Walking Lunges 53#/44#
– Rest 3 minutes –
AMRAP in 5 minutes
5 Bar Muscle Ups
20 GHD Sit Ups
– Rest 3 minutes –
AMRAP in 5 minutes
30 Double Unders
10 Burpees
Post load and rep total for each.

 

CrossFit Old School

“Kelly”
5 Rounds
400m Run
30 Box Jumps  24″/20″
30 Wall Ball  20#/14#
Post time.