Level 1

E3M for 36 minutes
1st 3 minutes:  200m Run + 30 Russian KB Swings   53#/35#
2nd 3 minutes:  50 Double Unders + 10 Burpees + 15 DB Front Squats   35#/25#
3rd 3 minutes: 500m Row
Post Rx or cycles completed.

 

Level 2
Quarter Final Workout #2

3 Rounds
30 Alternating Pistols
30 GHD Sit Ups
10 Muscle Ups
15 minute time cap.
– Rest 5 minutes –
20 – 25 – 20
Calories on Assault Bike
10 – 15 – 20
Burpees
Post time for each.

 

CrossFit Old School

5 Rounds
10 Squat Clean Thrusters   95#/65#
5 Burpee Box Jumps  20″
10 Pull Ups
50 ft.  Stiff Legged Bear Crawls
200m Run
Post time.