Level 1

7 Rounds
350m Row
5 Pull Ups
10 Push Ups
15 Squats
Post time.

Extra Credit:  Deadlift 5 X 3  *All sets @ 85% 1RM

 

Level 2

10 – 12 – 14
Overhead Squats   135#/95#
50 – 60 – 70
Double Unders
10 – 12 – 14
Front Squats
20 – 24 – 28
GHD Sit Ups
10 – 12 – 14
Back Squats
* 50 ft. Handstand Walks after every round.
Post time.

 

CrossFit Old School

1 Mile Run
50 Sit Ups
50 Russian KB Swings   53#/35#
50 Walking Lunges
50 Plate Clean and Press   35#/25#
50 Sit Ups
1 Mile Run
Post time.