Level 1

E3M for 36 minutes
1st 3 minutes:
200m Run
20 Wall Ball  20#/14#
2nd 3 minutes:
20/15 Calories on Assault Bike
10 Power Snatches  75#/55#
10 Pull Ups
3rd 3 minutes:
250m Row
7 Burpees Over Rower
Post Rx or cycles completed.

 

Level 2

7 – 9 – 12
Muscle Ups
X2 Calories on Ski Erg
Burpees to 6″ Target
– Rest 5 minutes –
100 Double Unders
30 Wall Ball  20#/14#
75 Double Unders
20 Wall Ball
50 Double Unders
10 Wall Ball
– Rest 5 minutes –
800m Run
30 Clean and Jerks  155#/105#
Post time minus 10 minutes.

 

CrossFit Old School

600m Run
20 Deadlifts  155#/105#
20 Pull Ups
20 GHD Sit Ups
800m Run
15 Deadlifts
15 Pull Ups
15 GHD Sit Ups
1000m Run
10 Deadlifts
10 Pull Ups
10 GHD Sit Ups
Post time.