Level 1

0:00 – 5:00
500m Row
10 Thrusters   75#/65#
5 Pull Ups
5:00 – 12:00
500m Row
12 Thrusters
7 Pull Ups
3 Burpees
12:00 – 21:00
500m Row
14 Thrusters
9 Pull Ups
5 Burpees
21:00 – 32:00
500m Row
16 Thrusters
11 Pull Ups
7 Burpees
Post Rx or sections completed.

 

Level 2

Single Leg RDL  5,5,5 each leg
+
EMOM for 10 minutes
2 Squat Cleans   *AHAP   TNG
+
Take 5 minutes to find Heavy Single for:
Single Arm DB Press
Post loads.

 

CrossFit Old School

10 Rounds
200m Run
Odd Rounds:
25 Double Unders
12 DB Thrusters   35#/25#
Even Rounds:
5 Devil’s Press
5 Pull Ups
Post time.