Level 1

1200m Run
+
3 Rounds
20 KB Swings  53#/35#
15 GHD Sit Ups
+
800m Run
+
21 – 15 – 9
DB Thrusters  35#/25#
Box Jumps  20″
+
600m Run
Post time.

 

Level 2

1 – 2 – 3 – 4  Reps of Rope Climbs
20 – 15 – 10 – 5  Reps of HSPU’s
* Goes like this: 1 Rope Climb, 20 HSPU’s – 2 Rope Climbs, 15 HSPU’s – etc.
+
800m Run
+
4 Rounds
5 Power Cleans  185#/135#
5/3 Muscle Ups
15 Toes to Bar
+
800m Run
Post time.

 

CrossFit Old School

3 Rounds
500m Row
25 Wall Ball  20#/14#
20 Med Ball Squat Thrusts
20 Med Ball Cleans
20 Laces to Laces
Post time.