Level 1

AMRAP in 10 minutes
15 DB Deadlifts   35#/25#
25 ft. DB High Carry Walking Lunges
15 DB Thrusters
25 ft. DB Low Carry Walking Lunges
– Rest 3 minutes –
AMRAP in 10 minutes
25 Double Unders
5 Pull Ups
10 Push Ups
15 Squats
20 Sit Ups
– Rest 3 minutes –
AMRAP in 10 minutes
200m Run (=2 reps)
15 GHD Sit Ups
10 Burpees
Post rep total for each.

 

Level 2

800m Run
1000m Row
30 HSPU’s
30 Alternating Pistols
30 Bar Muscle Ups
30 Proper Push Ups
30 Squat Thrusts
1000m Row
800m Run
Post time.

 

CrossFit Old School

5 Rounds
200m Run
20 KB Front Rack Step Ups  2 @ 35#/26#   20″/16″
20 Sit Ups
20 Squats
20 Hand to Hand KB Swings  35#/26#
Post time.