Level 1

0:00 – 08:00
3 Rounds
25 Double Unders
12 Power Snatches  75#/55#
8:00 – 18:00
30 Calorie Row
30 Front Squats
30 GHD Sit Ups
30 Push Jerks
18:00 – 26:00
800m Run
20 Burpees
26:00 – 32:00
3 Rounds
5 Pull Ups
10 Push Ups
15 Squats
Post Rx or sections completed.

 

Level 2

5 – 7 – 9
Power Cleans   225#/155#
Muscle Ups
– Rest 3 minutes –
7 – 9 – 12
Deficit HSPU    6″/4″
Front Squats   185#/125#
– Rest 3 minutes –
9 – 12 – 15
Calories on Assault Bike
Wall Ball  30#/20#
– Rest 3 minutes –
12 – 15 – 18
X2 Double Unders
Alternating Pistols
Post time minus 9 minutes.

 

CrossFit Old School

5 Rounds
400m Run
25 Russian KB Swings   53#/35#
25 Push Ball   20#/14#
25 Sit Ups
Post time.