Level 1

42 – 30 – 18
Sit Ups
Russian KB Swings 53#/35#
Calorie Row
+
800m Run
+
8/5 Rounds
5 Pull Ups
10 Push Ups
15 Squats
Post time.

Level 2

E2M for 36 minutes
1st 3 Minutes:
20 Calories on Assault Bike
10 Burpees
2nd 3 Minutes:
15 Clean and Jerks 135#/95#
7 Front Squats
3rd 3 Minutes:
400m Run
Post Rx or cycles completed.

 

CrossFit Old School

3 Rounds
20 DB Step Ups 35#/25#  20”/16”
15 DB Push Jerks
10 Pull Ups
5 Devil’s Press
+
3 Rounds
400m Run
30 Sit Ups
25 Squats
20 Mt. Climbers R+L=1
Post time.