Level 1

20 – 25 – 30
Calories on Assault Bike
40 – 50 – 60
Double Unders
+
15 – 12 – 9
Squat Clean Thrusters   95#/65#
Pull Ups
+
3 Rounds
20 Calorie Row
10 Burpees Over Rower
Post time.

 

Level 2

Back Squat   3,3,3,3,3
+
800m Run
20 Overhead Squats   135#/95#
20 CTB Pull Ups
20 Front Squats    155#/105#
20 GHD Sit Ups
20 Push Jerks
800m Run
Post load and time.

 

CrossFit Old School

10 Rounds
200m Run
20 Russian KB Swings   53#/35#
25 Sit Ups
20 Squats
Post time.