Level 1

3 Rounds
15 Front Squats    95#/65#
15 GHD Sit Ups
15 Squat Thrusts
+
1 Mile Run
+
3 Rounds
15 Pull Ups
15 Plate Clean and Press  35#/25#
15 Hand Release Bent Over Rows
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Level 2

40 – 30 – 20
Calorie Row
Double Unders
Wall Ball   20#/14#
Overhead Walking Lunges    45#/35#
* 200m Run after every round.
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CrossFit Old School

4 Rounds
400m Run
20 Med Ball Step Ups   20#/14# @ 20″
20 Med Ball Cleans
20 Russian Twists   R+L=1
20 Laces to Laces
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