Level 1

“No Time Tuesday”
5 Sets

7 Reps of “Bear Complex”  *AHAP
(1 Power Clean / 1 Front Squat / 1 Push Press / 1 Back Squat / 1 Push Press – all Unbroken)
12 GHD Sit Ups
12 DB Chest Flyes *AHAP
12 Barbell Bicep Curls  *AHAP
15/10 Cal Sprint on Assault Bike
Post loads.

Level 2

3 Minute Time Cap
30 Burpees
1 minute rest
6 Minute Time Cap
40 Wall Ball  30#/20# @ 10′
30 Burpees
2 minute rest
8 Minute Time Cap
50 Double Unders
40 Wall Ball
30 Burpees
Post time for each or reps completed.

 

CrossFit Old School

4 Rounds
40 Calorie Row
30 DB Hang Squat Cleans  35#/25#
20 Push Jerks
Post time.