Level 1

” No Time Tuesday”
5 Sets
8 DB Bench Press  *AHAP
10 Barbell Bent Over Row  *AHAP
15 Banded Chest Flyes
8/4 Strict Pull Ups
12 GHD Sit Ups
10 Barbell Rollouts
Post loads.

 

Level 2

4 Rounds
50 Double Unders
12 HSPU’s
20 Toes to Bar
– Rest 3 mins –
8 – 6 – 4
Squat Snatch  135#/95#
10 – 15 – 20
Burpees Box Jump Overs  24″/20″
– Rest 3 mins –
6 minutes on Assault Bike for Max Calories
Post time minus 6 minutes and cal total.

 

CrossFit Old School

1 Mile Run
+
5 Rounds
10 Power Cleans  95#/65#
10 Pull Ups
10 Burpees Over Bar
+
1 Mile Run
Post time.