Level 1

“No Time Tuesday”
5 Sets
8 DB Bulgarian Split Squats each leg   *AHAP
5 Push Press   *AHAP
6/3 Strict Pull Ups
10 GHD Hip Extensions
2 Turkish Get Ups  1 each arm  *AHAP
2 50m Sprints
Post loads.

 

Level 2

Front Squat   5 X 3  @ 85% 1RM
+
Bench Press  3,3,3,2,2,1,1
+
15 – 20 – 25 – 20 – 15
Calorie Row
30 – 40 – 5- – 40 – 30
Unbroken Double Unders
Post loads and time.

 

CrossFit Old School

3 Rounds
500m Row
30 Wall Ball  20#/14#
30 Double Unders
30 Sit Ups
400m Run
Post time.