Level 1

3 Rounds
25 Double Unders
20 Russian KB Swings  53#/35#
10 Burpees
+
600m Run
+
3 Rounds
5 Pull Ups
10 Push Ups
20 Squats
+
600m Run
+
100 Sit Ups
Post time.

 

Level 2

15 – 20 – 25 – 30
Calories on Assault Bike
30 – 40 – 50 – 60
Double Unders
10 – 12 – 14 – 16
Ring Dips
16 – 14 – 12 – 10
Front Squats    135#/95#
30 – 25 – 20 – 15
GHD Sit Ups
*200m Run after every round.
Post time.

 

CrossFit Old School

5 Rounds
12 DB Thrusters    35#/25#
24 DB Walking Lunges
200m Run
10 Burpees
10 Pull Ups
250m Row
Post time.