Level 1

AMRAP in 10 minutes
800m Run (Buy in)
12 Thrusters 95#/65#
10 Pull Ups
– Rest 3 minutes –
AMRAP in 10 minutes
1000m Row (Buy in)
30 Double Unders
10 Front Squats
– Rest 3 minutes –
20 Calories in Assault Bike
15 Split Squat Jumps R+L=1
10 Push Ups
Post rep totals for each.

 

Level 2

Handstand Holds for 5 Sets
1:00/1:15/1:30/1:15/1:00
-Rest 1:00 B/t Sets
+
3 Rounds
15 Power Snatch
15 CTB Pull Ups
15 Power Clean and Jerks
-Rest 2:00 B/t Rounds
R1- 95/65#
R2- 115/85#
R3- 135/95#
Post Rx or Not and Time Minus 4 Minutes

 

CrossFit Old School

1000m Row
60 Double Unders
60 Russian KB Swings  53#/35#
60 Sit Ups
750m Row
50 KB Front Rack Lunge Steps  2 @ 35#/26#
50 Push Ups
50 Sit Ups
500m Row
40 Box Jumps  20″
40 Atternating KB Bent Over Rows  53#/35#
40 Sit Ups
Post time.