Level 1

8 Rounds
200m Run
250m Row
+
3 Rounds
5 Pull Ups
10 Push Ups
15 Squats
20 Sit Ups
25 Russian KB Swings
Post time.

 

Level 2

2 – 4 – 6 – 8
Muscle Ups
4 – 8 – 12 – 16
Thrusters  95#/65#
8 – 16 – 24 – 32
Ab Mat Sit Ups
16 – 12 – 8 – 4
Hand Release Push Ups
8 – 6 – 4 – 2
Toes to Bar
Post time.

 

CrossFit Old School

4 Rounds
400m Run
12 Double KB Front Squats  2@35#/26#
10 Double KB Push Jerks
8 KB Gorilla Rows  R+L=1
6 Pull Ups
4 Burpees
Post time.