Level 1

AMRAP in 12 minutes
10 Calories on Assault Bike
20  Russian KB Swings  53#/35#
20 KB Front Rack Lunges Steps
– Rest 3 minutes –
AMRAP in 12 minutes
200m Run (2 Reps)
15 DB Push Jerks  35#/25#
15 Pull Ups
– Rest 3 minutes –
AMRAP in 12 minutes
1500m Row
Max Reps of Double Unders
Post rep totals for each.

 

Level 2

AMRAP in 12 minutes
50 Push Ups
800m Run (4 Reps)
– Rest 3 minutes –
AMRAP in 12 minutes
20 HSPU’s
20 Pistols
20 Pull Ups
– Rest 3 minutes –
AMRAP in 12 minutes
10 Power Cleans  135#/95#
10 Front Squats
10 Push Jerks
10 Box Jumps  30″/24″
Post rep totals for each.

 

CrossFit Old School

1 Mile Run
50 Plate Clean and Press  35#/25#
50 Calorie Row
50 GHD Sit Ups
1 Mile Run
Post time.