Level 1

AMRAP in 15 minutes
250m Row
20 Russian KB Swings  53#/35#
10 Pull Ups
20 Walking Lunges
10 Burpees
– Rest 3 minutes-
AMRAP in 15 minutes
1000m Run (Buy In)
25 Double Unders
15 Goblet Squats
20 Alternating KB Row
Post rounds + reps for each.

 

Level 2

E3M for 27 minutes
1st 3 minutes:
20 Calorie Row
10 Push Jerks   135#/95#
10 Pull Ups
2nd 3 minutes:
200m Run
10 Burpees
3rd 3 minutes:
10 Deadlifts
10 Hang Squat Cleans
10 HSPU’s
Post Rx or cycles completed.

CrossFit Old School

5 Rounds
25 Squats
25 Sit Ups
20/15 Push Ups
15 Pull Ups
200m Run
Post time.