Level 1

20 – 25 – 30
Calories on Assault Bike
40 – 50 – 60
Double Unders
– Rest 3 minutes –
15 – 20 – 25
Deadlifts  185#/125#
12 – 10 – 8
Burpees Over Bar
– Rest 3 minutes –
10 – 15 – 20
Thrusters  95#/65#
Pull Ups
Front Rack Lunge Steps
*200m Run after every round.
Post time minus 6 minutes.

 

Level 2

4 Rounds
20 GHD Sit Ups
15 Burpee to Wall Ball  20#/14#
* Burpee is done next to Med Ball – Med Ball Clean  – Wall Ball
200m  Run
– Rest 3 minutes –
5 – 7 – 9
Muscle Ups
10 – 20 – 30
Pistols
50 – 75 – 100
Double Unders
– Rest 3 minutes –
750m Row
25 Front Squats  155#/105#
750m Row
Post time minus 6 minutes.

 

CrossFit Old School

5 Rounds
400m Run
5 Squat Cleans  135#/95#
10 Box Jumps  24″/20″
15 Pull Ups
30 Double Unders
Post time.