Level 1

“Fight Gone Bad”
3 Rounds
EMOM for 17 minutes get as many reps as possible at each exercise.
1 minute rest after every round.
Wall Ball   20#/14#
SDLHP    75#/55#
Box Jumps  24″/20″
Push Press
Calorie Row
Post rep total.

 

Level 2

AMRAP in 8 minutes
50 Double Unders
15 Wall Ball   30#/20#
5 Burpees
– Rest 3 minutes –
AMRAP in 8 minutes
15/10 Calories on Assault Bike
10 HSPU’s
25 Squats
– Rest 3 minutes –
AMRAP in 8 minutes
1200m Run
Max Pull Ups in remaining time.
Post rep totals for each.

 

CrossFit Old School

5 Rounds
350m Row
20 V Ups
25 Squats
15/10 Push Ups
10 Pull Ups
Post time.