Level 1

Tabata  Sequence 1
16 Rounds of :20 seconds of work, followed by :10 rest.
Alternating between:
Med Ball Cleans  20#/14#
Burpees
– Rest 3 minutes –
Tabata  Sequence 2
16 Rounds
Alternating between:
Wall Ball
Push Ups
– Rest 3 minutes –
Tabata  Sequence 3
Push Ball
Squat Jumps  6″
Post rep total for each.

 

Extra Credit:
5 Sets of  3 Reps of Back Squats

 

Level 2

20 GHD Sit Ups
30 Back Squats  185#/135#
40 Calorie Row
20 GHD Sit Ups
30 Clean and Jerks  135#/95#
40 Pistols
20 GHD Sit Ups
30 Push Ups
40 Toes to Bar
Post time.

 

CrossFit Old School

5 Rounds
30 Double Unders
20 Mt. Climbers  (R+L=1)
20 Lateral Box Hops  (R+L=1)  14″
20 Laces to Laces  20#/14#
20 Split Squat Jumps
200m Run
Post time.