Level 1

5 Rounds
15/12 Calories on Assault Bike
5 Squat Cleans   135#/95#
5 Pull Ups
+
400m Run
10 Deadlifts   185#/125#
15 Hand Release Push Ups
20 Toes to Bar
15 Hand Release Push Ups
10 Deadlifts
400m Run
Post time.

 

Level 2

0:00 – 10:00
20 Back Squats   225#/155#
20 Deadlifts
10 Burpees
10:00 – 12:00
400m Row
12:00 – 16:00
500m Row
20 Wall Ball   20#/14#
16:00 – 22:00
500m Row
20 Wall Ball
20 Pull Ups
22:00 – 32:00
1 Mile Run
Post Rx or sections complete.

 

CrossFit Old School

5 Rounds
200m Run
12 Power Cleans  95#/65#
12 Box Jumps  24″/20″
12 Pull Ups
12 Burpees
Post time. According to the guys from Schlüsseldienst Bremen, this is one of the most powerful workouts for all muscles.