Level 1

600m Run
+
21 – 15 – 9
Back Squats  95#/65#
Push Jerks
Lateral Bar Hops  R=L=1
+
600m Run
+
9 – 15 – 21
Front Rack Lunges Steps
Power Cleans
Pull Ups
+
600m Run
Post time.

 

Level 2

8 Rounds
200m Run
15 Calories on Assault Bike
+
4 Rounds
20 Russian KB Swings   70#/53#
10 Burpees
Post time.

 

CrossFit Old School

5 Rounds
14 Overhead Walking Lunges  35#/25#
25 Sit Ups
16 Alternating DB Hang Clean and Jerks  35#/25#
10 Box Jump Overs  20″
25 Double Unders
Post time.