Level 1

E3m for 36 minutes
1st 3 minutes:
200m Run + 30 Double Unders + 20 Squats
2nd 3 minutes:
250m Row + 10 Box Jump Overs  20″
3rd 3 minutes:
2 Rounds
10 Deadlifts  135#/95# + 10 Push Ups + 5 Pull Ups
Post Rx or cycles completed.

 

Level 2

24 -21 – 18 – 15 – 12 – 9
Calories on Assault Bike
Alternating Pistols
X 3 Double Unders
Russian KB Swings  70#/53#
*200m Run after every round.
Post time.

 

CrossFit Old School

3 Rounds
1000m Row
20 Thrusters  45#/35#
25 Sit Ups
20 Plate Clean and Press  35#/25#
2:00 Plank Hold
Post time.