Level 1

“La Mesa Workout”
:45 Work / :15 Transition
3 Rounds at each Triplet not for rep count.
3 Rounds
Assault Bike
Russian KB Swings   53#/35#
Squat Thrusts
– Rest 2 minutes –
3 Rounds
Box Jumps 20″
Wall Ball   20#/14#
Laces to Laces
– Rest 2 minutes –
3 Rounds
Row
Plate Out and Ups   25#/15#
Skater Plyos  4′
Post Rx or cycles completed.

 

Level 2

4 Rounds
600m Run
7 Clean and Jerks  115#/75#
7 Muscle Ups
14 GHD Sit Ups
14 Toes to Bar
21 Double Unders  w/Drag Rope
Post time.

 

CrossFit Old School

5 Rounds
100m Farmer’s Walk  2 @ 35#/25# DB’s
20 DB Deadlifts
15 DB Hang Squat Cleans
10 DB Push Jerks
5 Burpees
200m Run
Post time.