Level 1

“No Time Tuesday”
5 Sets
3 Front Squats    *AHAP
5 DB Single Arm Strict Press    *AHAP
(each arm)
12 GHD Sit Ups
12 DB Shoulder Shrugs   *AHAP
12 DB Pull Overs   *AHAP
4   50m Sprints
Post loads.

 

Level 2

5 Rounds
3 Muscle Ups
10 Alternating Front Rack Lunge Steps    135#/95#
10 Lateral Bar Hops   R+L=1
10 HSPU’s
200m Run
+
Front Squat    3,3,3,3,3
Post time and load.

 

CrossFit Old School

7 Rounds
250m Row
7 Hang Clean and Jerks   95#/65#
7 Box Jumps   20″
7 Burpees
21 Double Unders
Post time.