Basics Skillwork: Front Squat, Dumbbell Push-Press
Level 1/2: Do both A & B. Alternate between the two.
A) T-Agility drill x 4 (1st run should be at 80% speed to ensure a proper warm-up prior to going 100%)
B) Triple Broad Jump x 4 (1st jumps should be at 80% to ensure a proper warm-up prior to going 100%)

WOD
Level 1/2
5 Rounds
10 reps of Front Squat @ 50% of 1RM
10 reps of Kettlebell Push-Press Right Arm 35#/20#
10 reps of Kettlebell Push-Press Left Arm 35#/20#

Basics
5 Rounds
20 reps of Squats
10 reps of Dumbbell Push-Press Right Arm*
10 reps of Dumbbell Push-Press Left Arm*
* Use a weight that you can easily manage for 10 reps.

Those who’ve been doing CrossFit for less than 2 weeks or 8 sessions should do 3 rounds.