Level 1

“No Time Tuesday”
5 Sets
3 Front Squats   *AHAP
12 DB Single Arm Bent Over Rows   each arm  *AHAP
12 GHD Sit Ups
8/5 Ring or Bar Dips
10 Barbell Bicep Curls  *AHAP
Post loads.

 

Level 2

Deadlift  5,5,3,3,2,1
+
30 – 25 – 20
Calories on Assault Bike
60 – 50 – 40
Double Unders
15 – 12 – 9
Power Snatches  135#/95#
5 – 7 – 9
Muscle Ups
Post load and time.

 

CrossFit Old School

10 Rounds
250m Row
15 KB Swings  53#/35#
10 Goblet Squats
5 Mt. Climbers  R+L=1
Post time.