Level 1

 

1000m Row
30 Deck Squats  25#/15#
50 KB Swings  53#/35#
30 DB Overhead Squats  1 @ 35#/1 @ 25#
50 Push Ball  20# @ 10’/14# @ 9′
800m Run
50 Push Ball
30 DB Overhead Squats
50 KB Swings
30 Deck Squats
1000m Row
Post time.

 

Level 2

Choose one workout.
6 Rounds
400m Run (moderate pace) = 200m Sprint + 200m Recovery
– Rest 2 minutes between efforts –
Post time minus 10 minutes.
Or
25 – 20 – 15 – 10 – 5 Calories on Assault Bike
5 – 4 – 3 – 2 – 1  Rope Climb
* 1st set 25 Cals and 5 Rope Climbs, etc.
Post time.

 

CrossFit Old School

 

10 Rounds
10/7 Calories on Assault Bike
10 Front Squats  95#/65#
+
1 Mile Run
Post time.