Level 1

15 – 18 – 21 – 18 – 15
Calories on Rower
1 – 2 – 3 – 2 – 1
Rope Climb   15′
15 – 18 – 21 – 18 – 15
Alternating DB Snatches   35#/25#
5 – 7 – 9 – 7 – 9
Burpees Over DB
9 – 12 – 15 – 12 – 9
Pull Ups
* 200m Run after every round.

 

Level 2

AMRAP in 8 minutes
50 Double Unders
25 ft. Handstand Walks (=5 reps)
20 Russian KB Swings  70#/53#
– Rest 3 minutes –
AMRAP in 8 minutes
5 Bar Muscle Ups
15 DB Front Squats   50#/35#
15 Hand Release Push Ups
– Rest 3 minutes –
AMRAP in 8 minutes
800m Run (Buy In)
Max Wall Walks in remaining time.
Post rep total for each.

 

CrossFit Old School

10 Rounds
250m Row
12 Wall Ball   20#/14#
20 Double Unders
5 Burpees
Post time.