Level 1

1200m Run
100 Russian KB Swings  53#/35#
30 Pull Ups
100 Double Unders
30 Hand Release Push Ups
100 Push Press  45#/35#
1200m Run
Post time.

 

Level 2

AMRAP in 5 minutes
Max reps of Back Squats  250#/200#
– Rest 3 minutes –
21 – 15 – 9
DB Front Squats  2 @ 50#/2 @ 35#
Wall Walks
– Rest 3 minutes –
AMRAP in 3 minutes
Max reps of Hang Power Snatches  135#/95#
– Rest 3 minutes –
30 Muscle Ups
Post reps, time, reps and time.

 

CrossFit Old School

“Kelly”
5 Rounds
400m Run
30 Box Jumps  24″/20″
30 Wall Ball  20#/14#
Post time.