Level 1

E3M for 36 minutes
1st 3 minutes: 500m/400m Row
2nd 3 minutes: 20/15 Calories on Assault Bike + 10 Burpees
3rd 3 minutes: 15 Power Snatches  75#/65# + 20 Double Unders + 15 Front Squats
Post Rx or cycles completed.

 

Level 2

0:00 – 8:00
30 Muscle Ups
8:00 – 16:00
3 Rounds
50 Double Unders
10 Front Squats  155#/105#
16:00 – 22:00
1000m Run
22:00 – 28:00
30 Power Clean and Jerks
Post Rx or sections completed.

 

CrossFit Old School

AMRAP in 30 minutes
200m Run
30 Russian KB Swings  53#/35#
20 Step Ups  20″
30 Sit Ups
20/15 Push Ups
Post rounds plus reps completed.