Level 1

27 – 21 – 15 – 9
Calorie Row
SDLHP    75#/55#
Squat Thrust
+
800m Run
+
27 – 21 – 15 – 9
Sit Ups
Deck Squats  25#/15#
Split Squat Jumps
Post time.

 

Level 2

15 – 9 – 3
Deadlifts  315#/275#
Deficit HSPU  8″/4″
– Rest 3 minutes –
4 Rounds
50 Double Unders
10 Hang Squat Snatch  115#/85#
– Rest 3 minutes –
10 Rounds
:30 All Out on Assault Bike
:30 Recover
Post time for first two and calories for bike.

 

CrossFit Old School

5 Rounds
200m Farmer’s Carry  2 @ 53#/2 @ 35#
10 Thrusters 75#/55#
10 Pull Ups
10 GHD Sit Ups
200m Run
Post time.