Level 1

“No Time Tuesday”

5 Sets
3 Bench Press  *AHAP
8/4 Strict Pull Ups
12 GHD Sit Ups
10 Front Rack Lunge Steps  *AHAP
12 KB High Pulls  *AHAP
4 50m Sprints
Post loads.

 

Level 2

8 Sets
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean   *AHAP
+
5 Rounds
20/15 Calories on Assault Bike
1 Rope Climb  20′
20 Med Ball Squats  30#/20#  *Hold at belly
200m Sandbag Run  70#/50#
Post load and time.

CrossFit Old School

3 Rounds
750m Row
25 Thrusters  75#/55#
15 Pull Ups
25 Sit Ups
15 Box Jumps  24″/20″
Post time.