Level 1

E3M for 36 minutes
1st 3 minutes:
250m Row
10 Devil’s Press   35#/25#
2nd 3 minutes:
200m Run
30 Double Unders
30 Squats
3rd 3 minutes:
20 GHD Sit Ups
15 Toes to Bar
Post Rx or cycles completed.

Level 2

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps of:
Body Weight Bench Press
1.5 Body Weight Deadlift
Weighted GHD Sit Ups  20#/14#
Post loads and time.

 

CrossFit Old School

5 Rounds
400m Run
25 Thrusters   45#/35#
15 Box Jumps  20″
10 Pull Ups
Post time.