Level 1

AMRAP in 12 minutes
15/10 Calories on Assault Bike
30 Double Unders
15 Wall Ball  20#/14#
– Rest 3 minutes –
AMRAP in 12 minutes
400m Run
10 Burpees
10 Toes t Bar
– Rest 3 minutes –
AMRAP in 12 minutes
20 Alternating DB Snatches  35#/25#
20 DB Overhead Walking Lunges
20 Mt. Climbers  R+L=1
Post rep total for each.

 

Level 2

600m Run X 4
– Rest 2 minutes between efforts –
400m Run X 4
– Rest 1 minute between efforts –
200m Run X 4
– Rest 1 minute between efforts –
Post fastest split for each dustance.

 

CrossFit Old School

1000m Row
30 Push Press  95#/65#
30 GHD Sit Ups
750m Row
30 Hang Squat Cleans
30 GHD Sit Ups
500m Row
30 Hang Power Snatches
30 GHD Sit Ups
Post time.