Level 1

AMRAP in 5 minutes
25 Double Under
15 Wall Ball   30#/20#
– Rest 2 minutes –
AMRAP in 8 minutes
25 Double Unders
20 Wall Ball  20#/14#
– Rest 2 minutes –
AMRAP in 5 minutes
1000m Row
Max Burpees in remaining time.
– Rest 2 minutes –
AMRAP in 8 minutes
1000m Run
Max Rounds of:
5 Pull Ups
10 Push Ups
15 Squats
Post rep total for each.

 

Level 2

AMRAP in 5 minutes
2 Toes Thru Rings
2 Muscle Ups
2 Ring Dips
2 HSPU
– Rest 2 minutes –
AMRAP in 8 minutes
25 Double Unders
15 CTB Pull Ups
20 Alternating Pistols
– Rest 2 minutes –
AMRAP in 5 minutes
Max Calories on Assault Bike
– Rest 2 minutes –
AMRAP in 8 minutes
5 Power Cleans  185#/125#
2 Front Squats
25 ft. Handstand Walks  ( 1 Rep = 5 ft.)
Post rep totals for each.

 

CrossFit Old School

4 Rounds
600m Run
15 DB Hang Squat Cleans  35#/25#
10 Pull Ups
20 DB Walking Lunges
30 Sit Ups
Post time.