Level 1

“No Time Tuesday”
5 Sets
3 Power Cleans  *AHAP  Touch and Go
12 GHD Sit Ups
20 Calorie Row
3 Push Jerks   *AHAP
10 DB Shoulder Shrugs  *AHAP
15 Band Tricep Extensions
Post loads.

 

Level 2

EMOM for 12 minutes
Odd minutes: 3 Overhead Squats  *AHAP
Even minutes: 25′ Handstand Walk
+
5 Rounds
20/15 Calories on Assault Bike
10 DB Thrusters  50#/35#
5 Burpees
Rest 2 minutes between rounds.
Post load and time minus 8 minutes.

 

CrossFit Old School
4 Rounds
400m Run
20 KB Front Rack Step Ups  2 @ 35#/26#   20″/16″
15 KB Hand Release Bent Over Rows
35 Sit Ups
Post time.