Level 1

5 minute time cap X 3
12 Thrusters 95#/65#
12 Squat Thrust Box Jump Overs 20″
20 Sit Ups
20/15 Calorie Row
Post Rx or rounds completed.

Extra Credit:
50 GHD Sit Ups
50 GHD Hip Extensions

Level 2

AMRAP in 12 minutes
1 Rope Climb
20 Goblet Squats 70#/53#
20′ Handstand Walk
– Rest 3 minutes –
AMRAP in 12 minutes
60′ Sled Push 135#/90#
20 Alternating Pistols
20 KB Deadlifts 2 @ 70#/ 2 @ 53#
– Rest 3 minutes –
AMRAP in 12 minutes
100 Double Unders
15 HSPU’s
Post rounds plus reps completed for each.

CrossFit Old School

5 Rounds
30 Double Unders
25 Med Ball Cleans 20#/14#
10 Burpees
Post time.