Level 1

20/15 Calories on Assault Bike
20 Thrusters  95#/65#
20 Pull Ups
20 GHD Sit Ups
20 Burpees
1000m Row
15 Thrusters
15 Pull Ups
15 GHD Sit Ups
15 Burpees
600m Run
10 Thrusters
10 Pull Ups
10 GHD Sit Ups
10 Burpees
Post time.

 

Level 2

100 Double Unders
+
3 Rounds
10 Power Snatches    135#/95#
5 Muscle Ups
10 Burpees
+
100 Double Unders
– Rest 5 minutes –
20 Back Squats   185#/125#
20 Bench Press   185#/125#
Post time minus 5 minutes.

 

CrossFit Old School

5 Rounds
200m Run
15 Deadlifts   105#/75#
15 Pull Ups
10 Hang Squat Cleans
10 Burpees
30 Sit Ups
Post time.