Level 1

1 Mile Run
100 Double Unders
100 Russian KB Swings   53#/35#
100 Sit Ups
100 Squats
1 Mile Run
Post time.

 

Level 2

AMRAP in 5 minutes
50 Double Unders
5 Burpees
– Rest 3 minutes –
AMRAP in 5 minutes
Max Calories on Assault Bike
– Rest 3 minutes –
AMRAP in 5 minutes
12 Thrusters   95#/65#
12 Pull Ups
– Rest 3 minutes –
AMRAP in 5 minutes
Max Distance on Rower
Post rep totals for each.

 

CrossFit Old School

1000m Row
50 Thrusters  45#/35#
30 Pull Ups
400m Run
30 Box Jumps  24″/20″
30 Wall Ball   20#/14#
50 Double Unders
50 Sit Ups
30 Clean and Jerks 95#/65#
Post time.