Level 1

600m Run
+
3 Rounds
20/16 Calorie Row
10 Burpee Box Jump Overs 20″
20 DB Step Ups  50#/35#  *One DB
10 Pull Ups
+
600m Run
Post time.

Extra Credit:
3 Rounds
15 GHD Sit Ups
15/10 Weighted Push Ups  45#/25#

 

Level 2

20 Thrusters  95#/65#
30/25 Calories on Assault Bike
20 Thrusters
– Rest 5 minutes –
AMRAP in 8 minutes
20 Deadlifts   225#/155#
20 HSPU
20 Alternating Pistols
– Rest 5 minutes –
7 – 5 – 3
Muscle Ups
*100m Farmer’s Walk 2 @ 70#/53# after each set.
Post time, reps and time.

 

CrossFit Old School

5 Rounds
200m Run
30 Double Unders
10 Squat Clean Thrusters  95#/65#
10 Pull Ups
10 GHD Sit Ups
Post time.