Level 1
30 – 20 – 10
Wall Ball 20#/14#
X 3 Jump Rope Reps
Burpees
Calorie Row
400m Run after each set.
Post time.

 

 

 

Level 2
21 – 15 – 9
X3 Double Unders
Thrusters  135#/93#
Burpees
Pull Ups
Rest 3 Minutes.
AMRAP in 3 minutes of:
Deadlifts  315#/225#
Post time and reps.

 

 

Level 2X
Snatch 1,1,1,1
Post load.

 

 

 

Old School CrossFit
“Helen”
3 Rounds
400m Run
21 KB Swings  53#/35#
12 Pull Ups
Post time.