Level 1

8 Front Squats  155#/105#
15 DB Push Press  35#/25#
6 Front Squats
20 DB Push Press
4 Front Squats
25 DB Push Press
– Rest 5 minutes –
400m Run
20 GHD Sit Ups
30 Russian KB Swings  53#/35#
50 Split Squat Jumps
30 Russian KB Swings
20 GHD Sit Ups
400m Run
Post time minus 5 minutes.

 

Level 2

10 Rounds
4 Thrusters  95#/65#
25 ft. Handstand Walks
– Rest 5 minutes –
250m Row Sprints X 5
Rest 1 minute between efforts.
Post time for each minus 4 minutes rest for row section.

 

CrossFit Old School

5 Rounds
20 Wall Ball  20#/14#
20 Sit Ups
40 Double UndersPost time.