Level 1

250m Row
30 GHD Sit Ups
15 Pull Ups
250m Row
50 Russian KB Swings  53#/35#
25 Goblet Squats
250m Row
30 Walking Lunges
15 Burpees
250m Row
400m Run
250m Row
20 Toes to Bar
30 Mt. Climbers  R+L=1
250m Row
20 Skater Plyos  R+L=1
20 Squat Thrusts
250m Row
50 Plate Clean and Press  35#/25#
250m Row
Post time.

 

Level 2

“Double Helen”
1200m Run
63 KB Swings  53#/35#
36 Pull Ups
800m Run
42 KB Swings
24 Pull Ups
400m Run
21 KB Swings
12 Pull Ups
Post time.

 

CrossFit Old School

1000m Row
800m Run
50 Burpees
100 Squats
800m Run
1000m Row
Post time.