Level 1

“No Time Tuesday”
5 Sets
5 Back Squats    *AHAP
2 Strict Shoulder Press   *AHAP
6/3 Strict Pull Ups
100m Farmer’s Walk    @2 53#/35#
12 Tricep Bench Dips
10 DB Bicep Curls    *AHAP
Post loads.

 

Level 2

Back Squat   3,3,3,3,3
+
Single Arm DB Press    1,1,1,1,1
Each arm
+
5 Sests
200m Run
20/15 Calories on Assault Bike
1 minute rest between sets.
Post loads and time minus 4 minutes.

 

CrossFit Old School

10 Rounds
250m Row
5 Power Snatches  75#/55#
5 Clean and Jerks
5 Thrusters
5 Pull Ups
Post time.