Level 1

Front Squat  5,5,3,3,2,2,1,1   *AHAP
+
21- 18 – 15 – 12 – 9 – 6
Sit Ups
Russian KB Swings   53#/35#
42 – 36 – 30 – 24 – 18 – 12
Double Unders
Post load and time

 

Level 2

7 Sets
One set every 2 minutes.
Perform barbell complex:
3 Deadlifts
2 Hang Power Cleans
2 Front Squats
1 Jerk     *AHAP
+
Jerk Overload Lockout  2,2,2,2   *AHAP
+
100 GHD Sit Ups
Post loads and Rx or not.

 

CrossFit Old School

5 Rounds
300m Row
30 Double Unders
200m Run
+
21 – 15 – 9
Wall Ball   20#/14#
Burpee Pull Ups
Post time.