Level 1

3 Rounds
15/10 Calories on Assault Bike
15 Toes to Bar
100m Plate Carry   90#/70#
– Rest 3 minutes –
20 Overhead Squats   95#/65#
500m Row
5 Belly to Wall HSPU
2 Rope Climbs  15′
5 Belly to Wall HSPU
500m Row
20 Overhead Squats

Post time minus 3 minutes.

 

Level 2

“Semi-Final Workout 2″
3 Rounds
AMRAP in 3 minutes
5 Ring Complex (1 Toes to Rings – 1 Muscle Up – 1 Ring Dip)
20 Pistols
Max Reps of Burpees Over Box  24″/20”
– Rest 1 minutes between rounds –
“Semi-Final Workout 4/5”
6 minute time cap.
800m Run
Max Snatch
– Rest 2 minutes –
6 minute time cap
8 Snatches  165#/110#
800m Run
Post BBJO reps, load and time.

 

CrossFit Old School

5 Rounds
200m Farmer’s Walk  2 @53#/35#
10 KB Front Squats
10 KB Gorilla Rows
10 Pull Ups
10 Burpees
40 Double Unders
Post time.