Level 1

3 Rounds
600m Run
10 Burpees
10 Power Cleans 95#/65#
10 Front Squats
10 Pull Ups
30 Double Unders
Post time.

 

Level 2

0:00 – 7:00
30 GHD Sit Ups
20 HSPU
30 GHD Sit Ups
7:00 – 17:00
21 – 15 – 9
Deadlifts  225#/155#
Ring Dips
17:00 – 22:00
800m  Run
25 Burpees
22:00 – 28:00
1000m Row
Post Rx or sections completed.

 

CrossFit Old School

6 Rounds
200m Run
15 Push Ball  20#/14#
15 Med Ball Cleans
20 Sit Ups
20 Lateral Box Hops R+L=1  12”
Post time.