Level 1

7 Rounds
200m Run
20 Russian KB Swings  53#/35#
10 Box Jumps  20″
250m Row
Post time.

 

Level 2

“Amanda”
9 – 7 – 5
Muscle Ups
Squat Snatch  135#/95#
– Rest 3 minutes –
4 Rounds
200m Run
1 Rope Climb
20 Alternating Pistols
– Rest 3 minutes –
15 – 12 – 9
Calories on Assault Bike
HSPU’s
Ring Dips
Hand Release Push Ups
Post time minus 6 minutes.

 

CrossFit Old School

4 Rounds
400m Run
20 Med Ball Cleans  20#/14#
15 GHD Sit Ups
20 Box Jumps  20″
15 Burpees
Post time.