Level 1

1200m Run
50 Russian KB Swings  53#/35#
30 Box Jumps  24”/20″
– Rest 3 minutes –
800m Run
50 Front Squats  95#/65#
30 Pull Ups
– Rest 3 minutes –
600m Run
50 Double Unders
30 Burpees
Post time minus 6 minutes.

 

Level 2

EMOM for 15 minutes
1 Squat Snatch
*First 5 minutes @ 75%, second 5 minutes@80%, third 5 minutes@ 85% of 1 RM Snatch
+
AMRAP in 10 minutes
10 Overhead Squat 135/95#
10 Lateral Burpee Over Bar
-Rest 3 Minutes-
AMRAP 10 Minutes
5 Devils Press 50’s/35’s#
50′ DB Front Rack Walking Lunge (Every 5′ is a Rep)
-Post loads and reps for each.

 

CrossFit Old School

3 Rounds
5 Wall Walks
10 Power Cleans  115#/75#
15 Pull Ups
20 GHD Sit Ups
25 Double Unders
30 Cal Row
Post time.