Level 1

“No Time Tuesday”

5 Sets
3 Front Squats  *AHAP
6 Chest to Ring Pull Ups
12 GHD Sit Ups
8 Seated DB Shoulder Press  *AHAP
15 Banded Tricep Pushdowns
4  50m Sprints
Post loads.

 

Level 2

Take 12 minutes to find 1RM
Clean and Jerk
+
4 Rounds
500m Row
15 Overhead Squats  115#/85#
15 Pull Ups
15 Box Jump Overs  24″/20″
Post load and time.

 

CrossFit Old School

5 Rounds
250m Row
15 Squat Cleans  75#/55#
5 Burpees
200m Run
15 Push Press
50 Double Unders
Post time.