Level 1

600m Run
+
50 Russian KB Swings 53#/35#
30 Burpee Box Jump Overs 20”
+
600m Run
+
50 Wall Ball  20#/14#
30 Pull Ups
1000m Row
Post time.

 

 

Level 2

3 Rounds
20 Calories on Assault Bike
12 Alternating DB Burpee Snatch 50#/35#
12 CTB Pull Ups
50 Double Unders
– Rest 3 minutes –
3 Rounds
200m Run
12 HSPU’s
12 DB Overhead Squats
12 GHD Sit Ups
Post time minus 3 minutes.

 

 

 

 

CrossFit Old School

100 Double Unders
50 Calories on Rower
200 Squats
150 Sit Ups
50 Push Ups
50 Pull Ups
800m Run
* Can be done in any order and rep scheme.
Post time.