Level 1

5 Sets
1. 3 Overhead Squats  *AHAP
2. 6 Alternating Handstand Shoulder Touches
3. 10 KB Windmills ( 5 each arm)  *AHAP
4. 10 KB Squat Jumps  53#/35#
5. 30 Sit Ups
* There is no time element to this workout. Rest as needed.
Post loads.

 

Level 2

1500m Row
1200m Run
1000m Row
800m Run
750m Row
600m Run
500m Row
400m Run
Post time.

 

CrossFit Old School

4 Rounds
12 DB Thrusters  35#/25#
12 Toes to Bar
12 DB High Carry Walking Lunges
12 Pull Ups
200m Run
Post time.