Level 1

600m Run
50 Wall Ball  20#/14#
25 ft. Burpee Broad Jump
400m Run
50 Russian KB Swings   53#/35#
100m Farmer’ Walk  2@53#/35#
200m Run
30 Box Jump Overs  24”/20”
30 Double Unders
500m Row
Post time.

 

 

Level 2

”Amanda”
9 – 7 – 5
Muscle Up
Squat Snatch   135#/95#
– Rest 5 minutes –
50 – 30 – 10
Calories on Assault Bike
GHD Sit Ups
Post time minus 5 minutes.

 

 

CrossFit Old School

10 Rounds
200m Run
Odd Rounds:
7 DB Thrusters  35#/25#
7 Pull Ups
Even Rounds:
30 Double Unders
20 Sit Ups
Post time.