Level 1

E2M for 12 minutes
1st 2 minutes:
25 Double Unders + 5 Burpee Broad Jumps  5’/4′
2nd 2 minutes:
200m Run + 20 Squats
+
3 Rounds
50 Russian KB Swings  53#/35#
15 Pull Ups
+
Back Squats  5 X 3  *all sets at 80%
Post Rx or cycles completed, time and load.

 

Level 2

3 – 5 – 7
Deadlifts  315#/225#
5 – 7 – 9
Muscle Ups
7 – 9 – 12
Strict HSPU
9 – 12 – 15
Squat Clean  155#/105#
* 50 Double Unders after each set.
– Rest 5 minutes –
100/75 Calories on Assault Bike
Post time minus 5 minutes.

 

CrossFit Old School

7 Rounds
25 Sit Ups
20 Squats
15/10 Push Ups
10 Pull Ups
Post time.