Level 1

21 – 15  – 9
Calorie Row
DB Thrusters  35#/25#
Pull Ups
– Rest 3 minutes –
3 Rounds
15/10 Calories on Assault Bike
6 Squat Cleans  95#/65#
12 Split Squat Jumps  (R+L=1)
– Rest 3 minutes –
20 Reps of Barbell Complex:
Front Rack Lunge Right Leg
Front Rack Lunge Left Leg
Front Squat
Push Press
Back Squat
Push Press = 1 Rep   75#/55#
Post time minus 6 minutes.

 

Level 2

4 Rounds
50m Front Rack Barbell Walk  185#/125#
10 Burpee Box Jump Overs   24″/20″
1 Rope Climb
– Rest 3 minutes –
3 Rounds
25 Russian KB Swings  70#/53#
15 Ring Dips
5 Bar Muscle Ups
– Rest 3 minutes –
1200m Run
Post time minus 6 minutes.

 

CrossFit Old School

AMRAP in 20 minutes
25 Squats
25 Sit Ups
25 Push Ups
25 Pull Ups
Post rep total.