Level 1

400m Run
15 GHD Sit Ups
15 Pull Ups
15 Burpees
400m Run
30 KB Swings  53#/35#
30 Goblet Squats
30 KB Clean and Jerks (2 hands)
400m Run
15 Burpees
15 Pull Ups
15 GHD Sit Ups
400m Run
Post time.

 

Level 2

25 – 20 – 15
Calories on Assault Bike
Push Jerks  115#/85#
– Rest 3 minutes –
3 Rounds
12 DB Squat Snatch Right Arm  50#/35#
12 CTB Pull Ups
12 DB Squat Snatch Left Arm
36 Calorie Row
– Rest 3 minutes –
800m Run
25 DB Front Squats
25 Burpees Over DB’s
Post time minus 6 minutes.

CrossFit Old School

3 Rounds
30 Double Unders
20/15 Push Ups
30 Overhead Walking Lunges  45#/35#
20 Calorie Row
30 Squats
20 Sit Ups
Post time.