Level 1

5 Sets
* One set every 3 minutes
250m Row
8 Body Weight Back Squats
+
2 Rounds
20 Single Arm Russian KB Swings Right Arm  35#/26#
15 Single Arm Push Press Right Arm
10 Burpees Over KB
20 Single Arm Russian KB Swing Left Arm
15 Single Arm KB Push Press Left Arm
10 Pull Ups
400m Run
Post load, Rx or not and time.

 

Level 2

AMRAP in 10 minutes
5 Ring Muscle Ups
5 Power Cleans  185#/135#
50 Double Unders
– Rest 3 minutes –
AMRAP in 10 minutes
10 HSPU’s
20 Alternating Pistols
10 Front Squats  165#/115#
– Rest 3 minutes –
AMRAP in 10 minutes
1200m Run
Max Burpees
Post rep total for each.

 

CrossFit Old School

4 Rounds
50 Double Unders
20 Alternating DB Hang Clean and Jerks  50#/35#
20 DB Goblet Squats
15 Pull Ups
15 Burpees
Post time.