Level 1

0:00 – 7:00
21 – 15 – 9
Deadlifts  165#/115#
Hand Release Push Ups
7:00 – 16:00
9 – 7 – 5 – 3
Squat Cleans  135#/95#
CTB Pull Ups
16:00 – 26:00
800m Run
30 Burpees
Max Double Unders
Post time for first two segments and D/U total.

 

Level 2

E4M for 16 minutes
20/16 Calories on Assault Bike
1 Pegboard Climb
12 Alternating Pistols
– Rest 4 minutes –
E4M for 16 minutes
20/16 Calories on Rower
1 Rope Climb
20 Wall Ball  20#/14#
– Rest 4 minutes –
For time.
1 Mile Run
Post Rx or cycles completed for the first two segments and mile time.

 

CrossFit Old School

4 Rounds
:45 Work
:15 Transition
Max meters Row
Max Push Ups
Max meters Row
Max Ring Rows
Max meters Row
15 GHD Sit Ups
Max meters Row
20 Walking Lunges
Max meters Row
25 Russian KB Swings  53#/35#
Post total meters, Push Up total, Ring Row total.