Level 1

10 – 20 – 30 – 40
20 – 15 – 10 – 5
Calorie Row
Barbell Complex:
Front Rack Lunge Right Leg / Front Rack Lunge Left Leg / Thruster  75#/55#  =1 Rep
Post time.

Extra Credit:
On the 1:10
200m Run  X 6

 

Level 2

AMRAP in 7 minutes
20 Wall Ball  30#/20#
5 Bar Muscle Ups
– Rest 3 minutes –
AMRAP in 7 minutes
5 Power Cleans  205#/150#
10 Box Jumps  30″/24″
30 Double Unders w/Zeus Rope
– Rest 3 minutes –
AMRAP in 7 minutes
1200m Run
Max Burpees in remaining time.
Post rep total for each.

 

CrossFit Old School

3 Rounds
50 Squats
50 Sit Ups
50 Russian KB Swings  53#/35#
400m Run
Post time.