Level 1

“No Time Tuesday”
5 Sets
5 Back Squats    *AHAP
12 Russian KB Swings       70#/53#
12 GHD Sit Ups
8/4 Ring or Bar Dips
10 KB Deadlifts off 12” Box   *AHAP
12 DB Bicep Curls   *AHAP
Post loads.

 

Level 2

Overhead Squat    3,3,3,3,3
+
Bench Press   3,3,3,3,3
+
10 Minutes on Assault Bike
:20 All Out
:20 Recovery
Post loads and total Calories.

 

CrossFit Old School

5 Rounds
350m Row
20 DB Walking Lunges   35#/25#
10 Renegade Rows
10 Pull Ups
30 Double Unders
Post time.