Level 1

AMRAP in 8 minutes
25 Double Unders
12 Front Squats   95#/65#
12 Push Jerks
– Rest 3 minutes –
AMRAP in 8 minutes
12/9 Calories on Assault Bike
12 Power Cleans
12 Pull Ups
– Rest 3 minutes –
AMRAP in 8 minutes
12 Front Rack Lunge Steps
12 Toes to Bar
12 Burpees
Post rep total for each.

 

Level 2

4 Rounds
200m Run
50 ft. Handstand Walks
20 Russian KB Swings   70#/53#
– Rest 3 minutes –
2 – 4 – 6 – 4 – 2
Power Cleans   205#/135#
Muscle Ups
4 – 8 – 12 – 8 – 4
Wall Ball   30#/20#
HSPU’s
Post time minus 3 minutes.

 

CrossFit Old School

10 Rounds
250m Row
Odd rounds:
3 Burpees
5 Pull Ups
7 Box Jumps  20″
Even minutes:
20 Thrusters   45#/35#
Post time.