Level One5 Sets12 DB Walking Lunges *AHAP5 Seated Box Jumps 24″/20″10 Skater Plyos 4″ R+L=18/5 Bar or Ring Dips6/3 Strict Pull Ups12 GHD Sit Ups15 Calories on Assault Bike Level TwoClean and Jerk *AHAP+Back Squat 5,5,5,5,5 *AHAPPost loads. Old School5 Rounds400m Run10 Power Cleans 95#/65#10 Alternating Front Rack Lunge Steps10 Push Jerks10 Squat ThrustsPost time.

Level One21 – 15 – 9Calorie RowFront Squat 135#/95#Toes to Bar– Rest 2 minutes –2 Rounds400m Run500m Row– Rest 1 minute –20 Deadlifts20 Pull UpsPost time minus 3 minutes. Level Two50 Calories on Assault Bike5 Rope Climbs 15′20 Clean and Jerks 135#/95#5 Rope Climbs50 Calories on Assault BikePost time. Old School100 Sit Ups100 Russian KB…

Choose One: #1800m Run30 Wall Ball 20#/14#100 ft. Sled Push 240#/195#20 GHD Sit Ups50 Double Unders800m Run30 Russian KB Swings 53#/35#100 ft. Sled Push20 Pull Ups50 Double Unders800m Run30 Skater Plyos R+L=1 4′100 ft. Sled Push20 Squat Thrusts50 Double UndersPost time. #23 Rounds400m Ski30 Squats400m Run30 Sit Ups500m Row30 Mt. Climbers R+L=1Post time. #3Back Squat…

Level One21 – 18 – 15 – 12 – 9 – 6Calorie RowX2 Double UndersX2 Sit UpsSquats* 200m Run after every round.Post time. Level Two3 Rounds50 Double Unders5 Wall Walks10 Alternating Pistols5 Bar Muscle Ups– Rest 2 minutes –3 Rounds200m Run5 Deadlifts 225#/155#20 Push Ups– Rest 2 minutes –20 Front Squats 135#/95#20 Pull UpsPost time…

Level OneEMOM for 10 minutesOdd minutes: 5 Back Squats *AHAPEven minutes: 15 Russian KB Swings 70#/53#+5 Sets12/10 Calories on Assault Bike5 Hang Power Clean and Jerks 95#/65#5 Pull Ups5 Burpees– Rest 1 minute –Post load and time minus 4 minutes. Level Two5 Sets5 Bench Press *AHAP5 Weighted Pull Ups *AHAPPost loads. Old School5 Rounds250m Row15…

Level OneAMRAP in 30 minutes1 Mile Run (Buy In)10 Power Cleans 95#/65#10 Front Squats10 Pull Ups10 Split Squat Jumps R+L=110 Push JerksPost rep total. Level Two3 Rounds7 Muscle Ups15 GHD Sit Ups50 Double Unders– Rest 2 minutes –3 Rounds500m Row25 ft. Handstand Walks20 Russian KB Swings 70#/53#– Rest 2 minutes –800m RunPost time minus 4…

Level One5 Sets5 Staggered Stance Deadlifts *AHAP8 DB Floor Press to Hip Bridge *AHAP10 GHD Sit Ups10 DB Bent Over Rows *AHAP ea. arm20 Banded Trunk Rotations ea. direction4 50m SprintsPost loads. Level 25 Sets 5 Zercher Squats *AHAP8 Seated DB Shoulder Press *AHAP15 Barbell Roll Outs3 X :15 L-Sit HoldsPost loads. Old School10 Rounds200m…

Level One5 Rounds25 Double Unders20 Russian KB Swings 53#/35#5 Box Jump Overs 20″+800m Run20 Burpees800m RunPost time. Level Two21 – 18 – 15 – 12 – 9 – 6Calorie RowDB Gorilla Lunges 35#/25#GHD Sit UpsAngel’s PressPost time. Old School100 Sit Ups+ 4 Rounds200m Run16 DB Step Ups 35#/25# @ 20″/16″14 DB Push Jerks12 DB Deadlifts+100…

Choose One: #15 Rounds15/12 Calories on Assault Bike12 DB Thrusters 35#/25#100 ft. Sled Push 205#/175#35 Double Unders10 pull Ups5 Burpees Post time. #23 Rounds500m Row15 Deadlifts 95#/65#12 Hand Release Bent Over Rows9 Hang Power Cleans6 Front Squats3 Press200m RunPost time. #35 Sets12 DB Walking Lunges *AHAP+Bench Press 3,3,3,3,3 *AHAPPost loads.

Level One“CrossFit Total”3 attempts at each movement for max load for each.Back SquatDeadliftPressPost load for each and total. Level TwoFront Squat 5,5,5,5,5 *AHAP+4 Rounds50 Double Unders15 GHD Sit UpsPost load and time. Old School“Jerry”2000m Row1 MIle Run2000m RowPost time.