Level 1

4 Rounds
25 Wall Ball 20#/14#
50 Double Unders
+
3 Rounds
25 Sit Ups
20 Squats
15 Push Ups
10 Pull Ups
+
1500m Row
Post time.

 

Level 2

5 Rounds
3 Muscle Ups
5 D Ball Ground to Over Shoulder  150#/100#
20 ft.  DB Walking Lunges  2@ 50#/ 2 @35#
15 GHD Sit Ups
+
15 – 10 – 5
HSPU’s
Toes to Bar
Post time.

 

CrossFit Old School

AMRAP in 30 minutes
500m Row
400m  Run
50 Russian KB Swings  53#/35#
Post rounds plus reps.