Level 1

1 Mile Run
100 Russian KB Swings  53#/35#
20 Burpee Pull Ups
75 Goblet Squats
20 GHD Sit Ups
50 KB SDLHP
20 Skater Plyos  R+L=1
Post time.

 

Level 2

“Flight Simulator”
5- 10 – 15 – 20 -25 – 30 – 35- 40 – 45 – 50 – 45 – 40 – 35 – 30 – 25 – 20 – 15 – 10 – 5
Unbroken Double Unders
– Rest 5 minutes –
3 Rounds
5 Ring Muscle Ups
5 Front Squats  205#/145#
15 HSPU’s
– Rest 5 minutes –
50 GHD sit Ups
50 Pistols
Post time minus 10 minutes.

 

CrossFit Old School

2 Rounds
2000m Row
200 Double Unders
1 Mile Run
Post time.