Level 1

3 Rounds
300m Row
30 Double Unders
200m Row
15 DB Thrusters  35#/25#
+
Every 3 minutes for 15 minutes
3 Front Squats  *AHAP
10 GHD Bent Knee Hip Extensions
Post time and load.

 

Level 2

EMOM for 10 minutes
1 Squat Snatch + 1 Overhead Squat   *AHAP
+
EMOM for 12 minutes
12 Wall Ball  20#/14#
5 Burpees
+
20 – 25 – 30
Calories on Assault Bike
40 – 50 – 60
Feet of Handstand Walks
+
20 TGU’s
53#/44#
Post load, Rx or cycles completed and time for both.

 

CrossFit Old School

5 Rounds
200m Run
25 Russian KB Swings  53#/35#
20 KB Walking Lunges
15 KB Clean and Jerks w/ 1 KB
10 Burpees
Post time.