Level 1

E3M for 36 minutes
1st 3 minutes:  12 Deadlifts  +  9 Hang Power Cleans + 6 Push Jerks  115#/75#
2nd 3 minutes:  250m Row + 10 Floor Press  115#/75#
3rd 3 minutes:  25 Double Unders + 10 Burpees + 25 Squats
Post Rx or cycles completed.

 

Level 2

5 Rounds
20 Calories on Assault Bike
50 Double Unders
– Rest 1 minute between rounds –
+
3 Rounds
20 GHD Sit Ups
20 Toes to Bar
Post time minus 4 minutes and time for second workout.

 

CrossFit Old School

3 Rounds
500m Row
50 Squats
40 Sit Ups
30 Double Unders
40 Russian KB Swings   53#/35#
50 Walking Lunges
Post time.