Level 1

3 Rounds
400m Run
10 Push Press  95#/65#
15 GHD Sit Ups
20 Toes to Bar
+
10 – 15 – 10
Front Rack Lunge Steps
Box Jumps
Post time.

 

Level 2

AMRAP in 12 minutes
5/3 Muscle Ups
5 Tire Flips   250#/200#
50 Double Unders
– Rest 3 minutes –
AMRAP in 12 minutes
21 Calorie Row
15 Power Snatches  115#/75#
9 HSPU’s
– Rest 3 minutes –
3 Rounds
20 GHD Sit Ups
30 Push Ups
Post rep total for each and time.