Level 1

800m Run
40 Wall Ball   20#/14#
20 Step Ups  20″
10 Burpees
600m Run
40 Russian KB Swings  53#/35#
20 Step Ups
10 Burpees
400m Run
40 GHD Sit Ups
20 Step Ups
10 Burpees
200m Run
40 Double Unders
20 Step Ups
10 Burpees
Post time.

 

Level 2

0:00 – 7:00
3 Rounds
5 Muscle Ups
10 HSPU’s
15 DB Goblet Squats  50#/35#
7:00 – 17:00
400m Run
15 Burpee Box Jump Overs  24″/20″
400m Run
17:00 – 22:00
2 Rounds
1 Rope Climb
20 KB Swings  70#/53#
Poat Rx or sections completed.

 

CrossFit Old School

8 Rounds
250m Row
200m Run
+
3 Rounds
12 DB Deadlifts  35#/25#
10 DB Bent Over Rows
8 DB Hang Squat Cleans
10 Pull Ups
12 Burpees
Post time.