Level 1

4 Rounds
30 Double Unders
20 Russian KB Swings  53#/35#
10 Burpees
+
500m Row
15 GHD Sit Ups
750m Row
20 GHD Sit Ups
1000m Row
25 GHD Sit Ups
Post time.

Extra Credit: 5 X 5 Back Squat

 

Level 2

3 – 4 – 5
Deadlift  315#/225#
Pegboard Climb
– Rest 3 minutes –
4 Rounds
15/10 Calories on Assault Bike
25 Double Unders
5 Burpees
– Rest 3 minutes –
3 Rounds
20 Alternating DB Snatches  50#/35#
15 Ring Dips
Post time minus 6 minutes.

Extra Credit: 5 X 5 Back Squat

 

CrossFit Old School

5 Rounds
400m Run
15 Thrusters  75#/55#
20 Lateral Bar Jumps
15 Pull Ups
Post time.