Level 1

”No Time Tuesday”
5 Sets
3 Front Squats *AHAP
10 GHD Hip Extension
10 Plate Skater Plyos R+L=1  25#/15#
6 Ring or Bar Dips
6/4 Strict Pull Ups
15 Calories on Assault Bike
Post load.

 

 

 

 

 

Level 2

Clean and Jerk
* Increase load until form breaks down for 20 minutes.
+
Back Squats 3,3,3,3,3 *AHAP
Post loads.

 

 

 

 

 

CrossFit Old School

21 – 18 – 15 – 12 – 9 – 6
Calorie Row
Thrusters  45# /35#
X 2 Double Unders
Lateral Box Hops R+L=1  12”
KB Swings 53#/35#
* 200m Run after each round.
Post time.