Level 1

3 Rounds
(5 minute time cap per round)
20/15 Calories on Assault Bike
7 Squat Cleans  135#/95#
10 Pull Ups
+
400 Double Unders
Post Rx or cycles completed and time.

Extra Credit:
Practice Rope Climbs for 5 minutes
Practice Pegboard Climbs for 5 minutes

 

Level 2

0:00 – 3:00
5 Ring Muscle Ups
10 Alternating Pistols
3:00 – 9:00
10 Ring Muscle Ups
20 Alternating Pistols
9:00 – 17:00
15 Ring Muscle Ups
30 Alternating Pistols
+
12 – 16 – 20
DB Hang Squat Snatch Right Arm  50#/35#
DB Hang Squat Snatch Left Arm
Burpee Over DB
* 50 Unbroken Double Unders after each set.

 

CrossFit Old School

10 Rounds
250m Row
10 SDLHP  75#/55#
10 Strict Press
5 Burpees Over Bar
Post time.