Level 1

E3M for 36 minutes
1st 3 minutes:
50 Double Unders
10 Burpees
2nd 3 minutes:
250m Row
10 Squat Cleans  95#/65#
3rd 3 minutes:
200m Run
10 Skater Plyos  R+L=1
10 Slit Squat Jumps  R+L=1
Post Rx or cycles completed.

 

Level 2

0:00 – 7:00
50 – 40 – 30 – 20 – 10
Double Unders Sit Ups
7:00 – 17:00
2 Rounds
200m Run
20 HSPU’s
20 Bar Muscle Ups
17:00 – 15:00
3 Rounds
20 Russian KB Swings  70#/53#
15 GHD Sit Ups
25:00 – 34:00
1 Mile Run
Post Rx or sections completed.

 

CrossFit Old School

4 Rounds
350m Row
12 Power Snatches  75#/55#
12 Pull Ups
12 Front Rack Lunges Steps
36 Sit Ups
Post time.