Level 1

Take 10 minutes to find 3 RM Back Squat
+
30 – 25 – 20
Calorie Row
15 – 12 – 10
Thrusters  95#/65#
7 – 6 – 5
Burpee Pull Ups
Post load and time.

 

Level 2

AMRAP in 5 minutes
Max Calories on Assault Bike
– Rest 3 minutes –
AMRAP in 5 minutes
12 Sandbag Squat Cleans  70#/50#
6 Burpee Bar Muscle Ups
– Rest 3 minutes –
AMRAP in 5 minutes
Max Distance in meters on Ski Erg
– Rest 3 minutes –
20 Push Ups
20 Squats
Post rep total/calories/meters for each.

 

CrossFit Old School

1200m Run
100 Double Unders
100 Sit Ups
800m Run
75 Squats
75 Russian KB Swings  53#/35#
600m Run
50 Box Jumps  20″
50 Pull Ups
Post time.