Level 1

0:00 – 5:00
50 Double Unders
50 Sit Ups
5:00 – 15:00
500m Row
400m Run
500m Row
15:00 – 25:00
3 Rounds
25 Russian KB Swings  53#/35#
12 Pull Ups
25:00 – 32:00
50 Double Unders
50 Sit Ups
Post Rx or sections completed.

 

Level 2

Back Squat   5,5,3,3,2,1   *AHAP
+
Bench Press  3,3,3,3,3   *AHAP
+
Weighted Pull Up  1,1,1,1,1   *AHAP
Post loads.

 

CrossFit Old School

21 – 18 – 15 – 12 – 9 – 6 – 3
Calorie Row
Thrusters    45#/35#
X2 Double Unders
Lateral Box Hops  R+L=1
Sit Ups
Post time.