Level 1

“No Time Tuesday”
5 Sets
5 Front Squats  *AHAP
8 Seated DB Shoulder Press  *AHAP
6/4 Strict Pull Ups
12 GHD Sit Ups
10 Skater Plyos  R+L=1   4′
20 Calories on Assault Bike.
Post loads.

 

Level 2

Take 12 minutes to find Heavy Single for:
Squat Snatch
+
Bench Press  3,3,3,3,3   *AHAP
* Do a set 0f Max Strict Pull Ups between BP sets.
Post loads.

 

CrossFit Old School

8 Rounds
200m Run
250m Row
+
21 – 15 – 9
Power Cleans   95#/65#
Alternating Front Rack Lunge Steps
Squat Thrusts Over Bar
Post time.