Level 1

4 Rounds
250m Row
20 Flip Squats  53#/35#
30 Double Unders
+
4 Rounds
10 Clean and Jerks  95#/65#
10 Pull Ups
10 Burpees
200m Run
Post time.

 

Level 2

4 Rounds
20/15 Calories on Assault Bike
200m Run
10 Push Press  155#/105#
+
10 – 15 – 20 – 25
GHD Sit Ups
HSPU’s
Goblet Squats  70#/53#
Post time.

 

CrossFit Old School

3 Rounds
800m Run
15 DB Thrusters  35#/25#
15 DB Step Ups  16″/20″
50 ft. DB Bear Crawl
Post time.