Level 1

AMRAP in 10 minutes
20/16 Calorie Row
10 Squat Cleans   95#/65#
5 Pull Ups
– Rest 3 minutes –
AMRAP in 10 minutes
15/12 Calories on Assault Bike
20 Russian KB Swings   53#/35#
10 Burpees
– Rest 3 minutes –
AMRAP in 10 minutes
30 Double Unders
20 Overhead Walking Lunges   45#/35#
10 Push Ups
Post rep total for each.

 

Level 2

800m Run
20 HSPU’s
15 Muscle Ups
20 Pistols
800m Run
20 Alternating DB Hang Clean and Jerks  50#/35#
15 Burpees
20 DB Overhead Walking Lunges
800m Run
20 GHD Sit Ups
15 Toes to Bar
20 Hollow Rock
Post time.

 

CrossFit Old School

5 Rounds
200m Run
25 Double Unders
15 Front Squats  95#/65#
10 Pull Ups
5 Burpees
Post time.