Level 1

“No Time Tuesday”
5 Sets
12 DB Step Ups    20″/16″      *AHAP
5 Strict Shoulder Press    *AHAP
8/4   Ring / Bar Dips
12 GHD Sit Ups
16 Single Leg Elevated Hip Raises   each leg     12″
15/12 Calories on Assault Bike
Post loads.

 

Level 2

15 – 12 – 9 – 6
Calorie Row
Thrusters    95#/65#
– Rest 3 minutes –
3 Rounds
200m Sandbag Run    70#/50#
20 Sandbag Cleans
20 Sandbag Front Squats
20 Sandbag Shoulder to Overhead
– Rest 3 minutes –
3 Rope Climbs   15′
50 Double Unders
2 Rope Climbs
75 Double Unders
1 Rope Climb
100 Double Unders
Post time minus 6 minutes.

 

CrossFit Old School

5 Rounds
500m Row
12 Hang Power Snatches   75#/55#
12 Overhead Squats
12 Box Jumps   20″
Post time.