Level 1

E3M for 36 minutes
1st 3 minutes:  200m Run + 10 Burpees
2nd 3 minutes:  250m Row + 10 Squat Cleans  95#/65#
3rd 3 minutes:  30 Double Unders + 10 Push Jerks + 10 Pull Ups
Post Rx or cycles completed.

 

Level 2

E3M for 36 minutes
1st 3 minutes:  200m Run + 2 Rope Climbs  20′
2nd 3 minutes:  2 Muscle Ups + 4 HSPU’s + 8 KB Swings  70#/53#
3rd 3 minutes: 500m Row
Post Rx or cycles completed.

 

CrossFit Old School

7 Rounds
200m Run
7 Box Jumps  20″
7 Squat Thrusts
7 Thrusters   95#/65#
7 Pull Ups
7 Skater Plyos R+L=1  4′
Post time.