Level 1

“No Time Tuesday”
5 Sets
5 Front Squats  *AHAP
10 DB Bench Press    *AHAP
12 DB Bent Over Rows   each arm   *AHAP
8/5 Ring/Bar Dips
12 GHD Sit Ups
Post loads.

 

Level 2

EMOM for 10 Minutes
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat  *AHAP
+
2 Sets
10 Wide Grip Pull Ups
8 Narrow Grip Pull Ups
6 Wide Reverse Grip Pull Ups
4 Narrow Reverse Grip Pull Ups
+
2 Sets
20 Weighted Hollow Rock   25#/15#
50 2 – Count Flutter Kicks
20 Oblique Crunches  each side
Post load and Rx or not for each.

 

CrossFit Old School

4 Rounds
750m Row
30 Squats
30 Sit Ups
30 Hand to Hand KB Swings  35#/26#
30 Mt. Climbers  R+L=1
Post time.