Level 1

21 – 18 – 15 – 12 – 9 – 6
Calories on Assault Bike
DB Thrusters   35#/25#
Squat Thrusts Over DB’s
Sit Ups
X 2 Double Unders
* 200m Run after each round.
Post time.

 

Level 2

AMRAP in 15 minutes
3 Clean and Jerks   135#/95#
3 Muscle Ups
6 Calories on Rower
*Increase reps by threes every round on C&J’s and M/U’s. Double those reps on rower.
– Rest 5 minutes –
AMRAP in 15 minutes
12 Front Squats   135#/95#
12 HSPU’s
12 GHD Sit Ups
36 Double Unders
Posr rep total for both.

 

CrossFit Old School

4 Rounds
200m Farmer’s Walk   2 @ 53#/35#
200m Run
25 Squats
25 Sit Ups
25 Step Ups  20″
25 Russian KB Swings
Post time.