Level 1

800m Run
+
3 Rounds
12 Clean and Jerks    115#/75#
6 Burpees
+
800m Run
+
3 Rounds
12 Front Squats
24 Double Unders
+
800m Run
Post time.

 

Level 2

4 Rounds
500m Row
20 Hand to Hand KB Swings   53#/44#
30 Goblet Squats
– Rest 3 minutes –
3 Rounds
35 Double Unders with Drag Rope
12 DB Thrusters   50#/35#
12 Pull Ups
Post time minus 3 minutes.

 

CrossFit Old School

21 – 18 – 15 – 12 – 9
Calories on Assault Bike
Hang Power Snatches   75#/55#
Box Jump Overs   20″
Front Rack Lunge Steps
Post time.