Level 1

“Helen”
3 Rounds
400m Run
21 KB Swings   53#/35#
12 Pull Ups
– Rest 3 minutes –
EMOM for 12 minutes
1st minute:  7 Burpees
2nd minute: 10/7 Calories on Assault Bike
Post time and Rx or cycles completed.

 

Level 2

“Amanda”
9 – 7 – 5
Muscle Ups
Squat Snatch   135#/95#
– Rest 3 minutes –
E3M for 15 minutes
350m Row
5 Burpees Over Rower
Post time and Rx or cycles completed.

 

CrossFit Old School

5 Rounds
200m Run
10 Power Cleans   95#/65#
10 Front Squats
10 Push Jerks
10 Burpees
Post time.