Level 1

10 – 15 – 20 – 25 – 30
Calories on Rower
Push Ups
– Rest 3 minutes –
3 Rounds
10 Squat Cleans  95#/65#
15 Pull Ups
30 Double Unders
– Rest 3 minutes –
50 ft. DB High/Low Carry Walking Lunges  35#/25#
15 Burpees
50 ft. DB High/Low Carry Walking Lunges
400m Run
Post time minus 6 minutes.

 

Level 2

Take 10 minutes to find 1RM:
Squat Clean
– Rest 3 minutes –
AMRAP in 3 minutes
Wall Ball  30#/20#
– Rest 3 minutes –
AMRAP in 3 minutes
Max distance Handstand Walk
– Rest 3 minutes –
4 Rounds
15/10 Calories on Assault Bike
8 Power Snatches 135#/95#
5 Overhead Squats
Post load, rep total for each and time.

 

CrossFit Old School

5 Rounds
50 Double Unders
20 Hand to Hand KB Swings  53#/35#
10 Burpees
Post time.