Level 1

“No Time Tuesday”
5 Sets
3 Front Squats  *AHAP
1 Rope Climb 15′ / Pegboard Climb
10 DB One Arm Bent Over Row  *AHAP  ea. arm
8 DB Seated Shoulder Press  *AHAP
12 DB Overhead Tricep Extension  *AHAP
20 Banded Penguin Walks  R+L=1
Post loads.

 

Level 2

Romanian Deadlifts  5 X 5
+
3 Rounds
1000m Row
50 Thrusters  45#/35#
30 Pull Ups
– Rest 2 minutes between rounds –
Post load and time minus 4 minutes.

 

CrossFit Old School

5 Rounds
250m Row
12 Alternating DB Hang Clean and Jerk  35#/25#
10 Burpees Over DB
5 Box Jump Overs  20″
Post time.