Level 1

600m Run X 4
Rest 2 minutes between efforts
400m X 4
Rest 1 minute between efforts
200m X 4
Rest 1 minute between efforts
Post time minus 15 minutes.
* Intervals can be done on Rower/Ski Erg.

 

Level 2

AMRAP in 10 minutes
5 Bench Press  165#/100#
10 Strict Pull Ups
– Rest 2 minutes –
AMRAP in 10 minutes
10 Back Squats  185#/125#
10 Strict Shoulder Press  115#/75#
– Rest 2 minutes –
AMRAP in 10 minutes
200m Run
30 Double Unders
Post rounds plus reps for each.

 

CrossFit Old School

1200m Run
50 Med Ball Cleans  20#/[email protected]
40 Sit Ups
30 Push Ball
50 DB Box Step Overs  2 @ 35#/25#   20″/16″
40 Sit Ups
30 Burpees
1200m Run
Post time.