Level 1

20 Alternating KB Front Rack Lunge Steps
2 x 35#/26#
20 Burpees Over KB’s
20 Pull Ups
20 KB Thrusters
800m Run
20 KB Thrusters
20 Pull Ups
20 Burpees Over KB;s
20 Alternating KB Front Rack Lunge Steps
Post time.

 

Level 2
800m Run X 3
– Rest 2 minutes between efforts –
400m Run X 3
_ Rest 1 minutes between efforts –
200m Run X 3
– Rest 1 minute between efforts –
Post time minus 11 minutes.

 

CrossFit Old School

E3M for 36 minutes
1st 3 minutes:
200m Run
15 Deadlifts  135#/95#
10/6 Push Ups
2nd 3 minutes:
250m Row
20 GHD Sit Ups
3rd 3 minutes:
20 Split Squat Jumps  1=1
20 Skater Plyos  1=1
20 Mt. Climbers  R+L=1
Post Rx or cycles completed.