Level 1

“No Time Tuesday”
5 Sets
5 Power Cleans  *AHAP  TnG
12 GHD Sit Ups
10 Barbell Reverse Grip Bent Over Rows  *AHAP
8/5 Strict Pull Ups  *Add weight if needed
10 Alternating Pistols
8/5 Ring/Bar Dips
Post loads.
* Rest as needed between exercises and sets.


Level 2

“CrossFit Oly Total”

3 attempts at max loads for:
Clean and Jerk
100 Calories on Assault Bike (Cool Down)
Post loads.
* Take plenty of time warming up in each lift.


CrossFit Old School

500m Row
12 Body Weight Deadlifts
21 Box Jumps  20″
400m Run
21 KB Swings  53#/35#
12 Pull Ups
800m Run
50 GHD Sit Ups
50 GHD Hip Extensions
25 Pull Ups
50 Push Ups
100 Squats
Post time.