Level 1

AMRAP in 10 minutes
200m Run
15 DB Thrusters  35#/25#
10 Devil’s Press
– Rest 3 minutes –
AMRAP in 10 minutes
250m Row
10 Pyramid Push Ups  4′
* Think Stiff Legged Bear Crawl
15 GHD Sit Ups
– Rest 3 minutes –
AMRAP in 10 minutes
30 Double Unders
30 Russian KB Swings  53#/35#
10 Pull Ups
Post rep total for each.

 

Level 2

5 Sets
20/15 Calories on Assault Bike
15 Toes to Bar
10 DB Overhead Squats  50#/35#  *1 DB
Rest 1 minute between sets.
+
EMOM for 8 minutes
5 Clean and Jerks  135#/95#
+
30 HSPU’s
30 Pistols
Post time minus 4 minutes, Rx or cycles completed and time.

 

CrossFit Old School

1 Mile Run
+
4 Rounds
25 Med Ball Cleans  20#/14#
20 Sit Ups
15 Pull Ups
10 Burpees
Post time.