Level 1

“No Time Tuesday”
5 Sets
5 Deadlifts    *AHAP
10 DB Pull Overs   *AHAP
12 GHD Sit Ups
10 Goblet Squats    *AHAP
6 Reps through the Agility Ladder
20 Calories on Assault Bike
Post loads.

 

Level 2

Front Squats   5,5,3,3,2,2,1,1
+
Barbell Shrugs   5,5,5,5,5  *AHAP
+
5 Sets
:30 Plate Holds  2 @ 35#/25#
Post loads and Rx or Not.

 

CrossFit Old School

AMRAP in 12 minutes
200m Run
250m Row
– Rest 3 minutes –
AMRAP in 12 minutes
5 Pull Ups
10 Push Ups
15 Squats
– Rest 3 minutes –
AMRAP in 12 minutes
10 Deadlifts   135#/95#
10 Box Jumps  20″
25 Sit Ups
Post Rounds plus reps.