Level 1

AMRAP in 12 minutes
15 Deck Squats  25#/15#
10 Skater Plyos  R+L=1
15 Push Press  95#/65#
10 Squat Jumps  6″
– Rest 3 minutes –
AMRAP in 12 minutes
1500m Row
100 Double Unders
Max Burpee reps
– Rest 3 minutes –
AMRAP in 12 minutes
25 Squats
15 GHD Sit Ups
15 Toes to Bar
15 Floor Press
Post rep total for each.

Level 2

5 Rounds
5/3 Muscle Ups
15 Goblet Squats  70#/53#
25′ Handstand Walks
– Rest 3 minutes –
5 Rounds
50 Double Unders
5 Squat Snatches  135#/95#
10 Toes to Bar
post time minus 3 minutes.

 

CrossFit Old School

1 Mile Run
1500m Row
1 Mile Run
Post time.