Level 1

1200m Run
50 Wall Ball  20#/14#
20 Pull Ups
100 Sit Ups
800m Run
30 DB Walking Lunges  35#/25#
20 Toes to Bar
600m Run
30 DB Push Press
20 Burpees
Post time.

 

Level 2
4 Rounds
8 Back Squats  225#/155#
1 Rope Climb
5 Burpees
Time cap 12:00
+
EMOM for 10 minutes
5 Deadlifts  *AHAP
+
100/75 Calories on Assault Bike
*Easy pace
Post time, load and Rx or not.

 

CrossFit Old School

21 – 18 – 15 – 12 – 9
Hang Power Snatches  75#/55#
KB Step Ups   2 @ 35#/25#   20″/16 ”
Deck Squats  25#/15#
Lateral Bar Jumps R+L=1
Calorie Row
Post time.