Level 1

“No Time Tuesday”
5 Sets
8 Back Squats  *AHAP
6 DB Bench Press  *AHAP
6/3 Strict Pull Ups
12 GHD Sit Ups
2 Gassers
Post loads.

 

Level 2

Back Squat  5 X 3  *All working sets at 80 % – 85% 1RM
+
18 – 16 – 14 – 12
Alternating DB Hang Snatches  50#/35#
Box Jump Overs  24″/20″
X2 Double Unders with Drag Rope
– Rest 3 minutes –
14 – 12 – 10 – 8
X2 Double Unders with Drag Rope
Box Jump Overs
Alternating DB Hang Snatches
Post load and time minus 3 minutes.

 

CrossFit Old School

21 – 15 – 9
Calories on Assault Bike
X2 Sit Ups
X3 Double Unders
+
600m Run
+
21 – 15 – 9
Calorie Row
Wall Ball  20#/14#
Squat Thrusts
+
600m Run
Post time.