Level 1

5 Rounds

25 Double Unders
10 Back Rack Lunges Steps   95#/65#
10 GHD Sit Ups
10 Pull Ups
10 Push Press
+
Sumo Deadlift  3,3,3,3,3  *AHAP
Post time and load.

 

Level 2

AMRAP in 10 minutes
10 Double KB Swings  2 @ 35#/26#
10 KB Front Squats
10 KB Push Jerks
10 KB Push Ups
10 KB Overhead/High Carry Walking Lunges
– Rest 5 minutes –
5 Rounds
200m Run
50 Double Unders
5 Muscle Ups
Post rep total and time.

 

CrossFit Old School

10 Rounds
250m Row
15 Russian KB Swings  53#/35#
10 Alternating KB Rows
5 Box Jumps  20″
Post time.