Level 1

5 Rounds
250m Row
25 Wall Ball 20#/14#
200m Run
+
For completion.
50 GHD Sit Ups
20 TGU’s  35#/26#
Post time of first workout.

Level 2

Back Squat  5,5,3,3,2,2
+
AMRAP in 7 minutes
3 HSPU
3 Power Cleans  185#/135#
* Increase reps by three for each after every set.
– Rest 3 minutes –
AMRAP in 7 minutes
3 Muscle Ups
3 Squat Snatch  135#/95#
* Increase reps by three for each after every set.
Post load and rep count for each.

 

CrossFit Old School

21 – 18 – 15 – 12 – 9 – 6
Calories on Assault Bike
Alternating DB Hang Power Clean and Jerk  50#/35#
GHD Sit Ups
Burpees
Post time.