Level 1

Choose one:

600m Run X 3
Rest 2 minutes between efforts
400m X 3
Rest 2 minutes between efforts
200m X 4
Rest 1 minute between efforts
Post time minus 15 minutes.

Or

750m Row X 3
Rest 2 minutes between efforts
500m Row X 3
Rest 2 minutes between efforts
250m X 4
Rest 1 minute between efforts
Post time minus 15 minutes.

 

Level 2

E2M for 24 cycles
1st 2 minutes: 15/10 Calories on Assault Bike / 8 Squat Clean Thrusters  115#/75#
2nd 2 minutes:  5 Deadlifts  (275#/185#) / 10 HSPU’s / 25 ft. Handstand Walk
3rd 2 minutes: 200m Run / 35 Double Unders
Post Rx or cycles completed.

 

CrossFit Old School

3 Rounds
400m Run
50 Sit UPs
50 Squats
25 Skater Plyos  R+L=1
25 Push Ball  20# 14#
Post time.