Level 1

” The Franks’ Fifty ”
50 Double Unders
50 Russian KB Swings  53#/35#
50 V – Ups
50 Overhead Walking Lunges  45#/35#
50 Calorie Row
50 Push Press  75#/55#
50 KB Step Ups  20′
50 Burpess
Post time.

 

Level 2

Every 2 minutes for 12 cycles.
1st 2 minutes:  5 Squat Cleans 135#/95# + 5 Hand Release Bent Over Rows + 5 Front Squats + 5 Push Jerks
2nd 2 minutes: 200m Run  + 50 Double Unders
3rd 2 minutes: 10 Clapping Push Ups + 10 Clapping Pull Ups + 25 Squats
Post Rx or cycles completed.

Extra Credit: 5 Pegboard Climbs / 200 ft. Handstand Walks

 

CrossFit Old School

1 Mile Run
+
3 Rounds
30 Wall Ball  20#/14#
20 Box Jumps  20″
30 Double Unders
+
1 Mile Run
Post time.