Level 1

10 Rounds
250m Row
6 Power Snatches  75#/55#
5 Overhead Squats
4 Burpees Over Bar
20 Double Unders
Post time.

 

Level 2

400m Run
15 Deadlifts  225#/155#
400m Run
12 Deadlifts  275#/185#
400m Run
9 Deadlifts  315#/205#
– Rest 5 minutes –
25/20 Calories on Assault Bike
10 Burpee Muscle Ups
20/15 Calories on Assault Bike
8 Burpee Muscle Ups
15/10 Calories on Assault Bike
6 Burpee Muscle Ups
Post time minus 5 minutes.

 

CrossFit Old School

50 DB Shoulder to Overhead  35#/25#
50 DB Deadlifts
50 DB Lunge Steps
50 Double Unders
75 GHD Sit Ups
50 Double Unders
50 DB Lunge Steps
50 DB Deadlifts
50 DB Shoulder to Overhead
Post time.