Level 1

5 Rounds
25 Double Unders
5 Burpees
+
25 Body Weight Back Squats
*Use rack.
+
5 Rounds
250m Row
15 KB Flip Squats  35#/26#
Post load and time.

 

Level 2

5 – 7 – 9
Power Clean and Push Jerk  185#/125#
Wall Walks
10 – 14 – 18
Bar Muscle Ups
Med Ball GHD Sit Ups  20#/14#
30 – 42 – 54
Double Unders
– Rest 5 minutes –
1 Mile Run
Post time for both.

CrossFit Old School

3 Rounds
1200m Run
30 Russian KB Swings  53#/35#
15 Pull Ups
20 KB Walking Lunges
15 Hand Release Push Ups
Post time.