Level 1

400m Run
20 Double Unders
40 Wall Ball  20#/14#
400m Run
30 Double Unders
30 Wall Ball
400m Run
40 Double Unders
20 Wall Ball
– Rest 3 minutes –
10 minutes to find 3 rep max for:
Push Press  *AHAP
Post time and load.

 

Level 2

6 Sets
*Every 2 minutes
20/15 Calories on Assault Bike
10 HSPU
– Rest 3 minutes –
5 Sets
*Every 3 minutes
10 DB Hang Squat Cleans  50#/35#
5 Burpee Box Jump Overs  24″/20″
– Rest 3 minutes –
1 Mile Run
Post Rx or cycles completed for the first two parts and time.

 

CrossFit Old School

10 Rounds
250m Row
10 Box Jumps  20″
10 Alternating Front Rack Lunge Steps  75#/55#
10 Push Jerks
Post time