Level 1

Every 2:30 for 12 Cycles
1st 2:30 minutes:
200m Run
12 Thrusters   75#/55#
2nd 2:30 minutes:
500m Row
3rd 2:30 minutes:
12/8 Calories on Assault Bike
12 Hang Power Snatches
Post Rx or cycles completed.

 

Level 2

Back Squat  3,3,3,3,3
* Every 2 minutes – *AHAP
+
20 Alternating DB Shoulder to Overhead  50#/35#
200m Run w/DB
20 Alternating DB Snatches
200m Run w/DB
20 Burpees Over DB
200m Run w/DB
Post load and time.

 

CrossFit Old School

3 Rounds
400m Run
50 Sit Ups
50 Squats
50 Russian KB Swings
50 Double Unders
Post time.