Level 1

5 Rounds
400m Run
12 Alternating DB Clean and Jerk 50#/35#
6 Pull Ups
24 Double Unders
6 Burpees
Post time.

 

Level 2

E3M for 15 minutes
15/10 Calories on Assault Bike
10 Split Squat Jumps R+L=1
+
3 Rounds
20 Russian KB Swings 70#/53#
5 Bar Muscle Ups
15 Toes to Bar
5 Burpees
Post Rx or cycles completed and time.

 

 

CrossFit Old School

1 Mile Run
+
21 – 15 – 9
Power Snatches 75#/55#
Overhead Squats
Pull Ups
+
1 Mile Run
Post time.