Level 1

Every 2 minutes for 12 cycles.
1st 2 minutes: 15 / 10 Calories on Assault Bike / 10 Back Squats  135#/95#
2nd 2 minutes: 200m Run / 20 Mt. Climbers (R+L=1)
3rd 2 minutes: 15 V Ups / 30 Double Unders
Post Rx or cycles completed.

 

Level 2

Bench Press   3,3,3,3,3
+
Snatch Grip Push Jerks  1,1,1,1,1,1
+
3 Rounds
250m Row
10 Overhead Squats  135#/95#
20 GHD Hip Extensions
Post loads and time.

 

CrossFit Old School

3 Rounds
100 Sit Ups
20 DB Squat Cleans  35#/25#
1:00 Forearm Plank Hold
50 Double Unders
Post time.