Level 1

8 Sets
KB Complex  35#/26#
1 Right Arm KB Deadlift
1 Right Arm KB Bent Over Row
1 Right Arm KB Power Clean
1 Right Arm KB Thruster
1 Right Arm KB Snatch
* Repeat with the left arm.  That’s one set.
+
8 Rounds
25 Double Unders
20 Alternating DB Snatches  35#/25#
Post Rx and time.

Level 2

Back Squat  1,1,1,1,1,1
+
E2MOM for 16 minutes
1st 2 minutes: 20 Wall Ball  20#/14# / 10 GHD Sit Ups
2nd 2 minutes:  20 Double Unders with Drag Rope/ 8 Clean and Jerks  135#/95#
Post load and Rx or cycles completed.

 

CrossFit Old School

21 – 18 – 15 – 12 – 9 – 6 – 3
Thrusters  45#/35#
Squat Thrusts
Box Step Ups  20″
Skater Plyos  R+L=1
Post time.