Level 1

40 – 30 – 20
Unbroken Double Unders
20 – 15 – 10
KB Clean and Jerks Right Arm  35#/26#
20 – 15 – 10
KB Clean and Jerks Left Arm
15 – 10 – 5
Burpees Over KB
– Rest 5 minutes –
3 – 6 – 9 – 6 – 3
Bench Press  135#/85#
6 – 12 – 18 – 12 – 6
Pull Ups
Post time minus 5 minutes.

 

Level 2

4 Rounds
50 Calorie Row
50 Double Unders
50 ft. Handstand Walk
– Into –
3 Legless Rope Climbs  15′
10 Thrusters  115#/85#
2 Legless Rope Climbs
8 Thrusters
1 Legless Rope Climb
6 Thrusters
– Into –
1 Mile Run
Post time.

 

CrossFit Old School

4 Rounds
20/15 Calories on Assault Bike
15 Power Clean  95#/65#
35 Double Unders
15 Front Squats
200m Run
15 Push Jerks
Post time.