Level 1

4 Rounds
35 Double Unders
12 DB Hang Squat Clean Thrusters  35#/25#
10 Pull Ups
+
20 Front Squats  155#/105#
+
4 Rounds
400m Run
15 GHD Sit Ups
Post time.

 

Level 2

20 – 17 – 14 – 11 – 9
Calories on Assault Bike
15 – 20 – 25 – 30 – 35
Wall Ball  30#/20#
– Rest 5 minutes –
1200m Run
100 Russian KB Swings  70#/53#
Post time minus 5 minutes.

 

CrossFit Old School

1 Mile Run
50 Burpees
1200m Run
50 Russian KB Swings  53#/35#
800m Run
50 Box Jumps 20″
Post time.