Level 1

Front Squat 3,3,3,3,3
+
Strict Press  2,2,2,2,2
+
3 Rounds
35 Double Unders
20 Alternating DB Hang Clean and Jerks  35#/25#
35 Sit Ups
20 Alternating DB Plank Drags
35 Mt. Climbers  R+L=1
Post loads and time.

 

Level 2

800m Run X 2
Rest 2 minutes between efforts
600m Run X 3
Rest 2 minutes between efforts
400m Run X 4
Rest 1 minute between efforts
200m Run X 5
Rest 1 minute between efforts
Post time minus 18 minutes.

 

CrossFit Old School

21 – 15 – 9
Calorie Row
DB Thrusters  35#/25#
Squat Thrusts
– Rest 3 minutes –
21 – 15 – 9
Calories on Assault Bike
GHD Sit Ups
Burpees
– Rest 3 minutes –
21 – 15 – 9
Hang Power Cleans  95#/65#
Lateral Bar Hops  R+L=1
Push Jerks
Post time minus 6 minutes.