Level 1

E4M for 12 minutes
12 Thrusters   95#/65#
12 GHD Sit Ups
6 Burpees
34 Double Unders
– Rest 2 minutes –
E4M for 12 minutes
200m Run
20 Deadlifts   135#/95#
20/15 Push Ups
– Rest 2 minutes –
E4M for 12 minutes
350m Row
20 Alternating DB Snatches   35#/25#
10 Box Jumps  24″/20″
Post Rx or cycles completed for each.

 

Level 2

3 Rounds
8/5 Muscle Ups
15 Front Squats   165#/115#
200m Run
+
30 – 25 – 20 – 15
Double Unders
Russian KB Swings   70#/53#
Sit Ups
Alternating KB Rows
Post time for each.

 

CrossFit Old School

21 – 18 – 15 – 12 – 15 – 18 – 21
Calorie Row
Med Ball Cleans   20#/14#
Sit Ups
X2 Double Unders
Post time.