Level 1

“No Time Tuesday”
5 Sets
5 Bench Press  *AHAP
8/5 Strict Pull Ups
8/5 Ring/Bar Dip
12 GHD Sit Ups
10 Barbell Bicep Curls  *AHAP
12 Single Arm Overhead DB Tricep Extensions Ea. arm  *AHAP
20 Alternating Hanging Oblique Knee Tucks
Rest as needed between exercises and sets.
Post loads.

 

Level 2

5 Rounds
200m Run
5 Power Cleans  185#/135#
10 Handstand Push Ups
15 Box Jumps Overs  24″/20″
– Rest 5 minutes –
15 – 20 – 25
Calories on Assault Bike
30 – 40 – 50
KB Swings  70#/53#
– Rest 5 minutes –
AMRAP in 4 minutes
Back Squats   275#/205#
Post time for each and rep totals.

 

CrossFit Old School

Buy In:
600m Farmer’s Walk  2 @ 53#/2 @ 35#
+
3 Rounds
50 Double Unders
20 DB Walking Lunges  2 @ 35#/25#
10 Pull Ups
20 DB Push Jerks
+
Cash Out:
600m Farmer’s Carry
Post time.