Level 1

3 Rounds
25 Wall Ball  20#/14#
25 Double Unders
25 Calorie Row
– Rest 3 minutes –
3 Rounds
200m Run
20 KB Swings  53#/35#
10 Pull Ups
5 Burpees
– Rest 3 minutes –
50 GHD Sit Ups
Post time minus 6 minutes.

 

Level 2

3 Rounds
50 Squats
30 Push Ups
20 Pull Ups
+
21 – 15 – 9
Power Snatches   95#/65#
Toes to Bar
Overhead Squats
Post time for each.

 

CrossFit Old School

Complete in any order and any rep scheme.

100 Step Ups   20″
100 Sit Ups
100 Plate Clean and Press  35#/25#
100 Ring Rows
100 Squats
5:00 Forearm Plank Hold
Post time.