Level 1

Bench Press  5,5,3,3,1,1  *AHAP
+
3 Rounds
100m Farmer’s Walk  2 @ 53#/35#
20 GHD Sit Ups
20 KB Step Ups  *1 KB  20″/16″
400m Run
Post load and time.

Level 2

600m Run X 4
Rest 2 minutes between efforts
400m Run X 4
Rest 1 minute between efforts
200m Run X 6
Rest 1 minute between efforts
+
20 Turkish Get Ups  53#/35#
*Not for time
Post fastest split for each distance.

 

CrossFit Old School

5 Rounds
20/15 Calories on Assault Bike
15 Deadlifts  135#/95#
25 Squats
20 Sit Ups
200m Run
Post time.