Level 1

“No Time Tuesday”

5 Sets
1 Power Clean + 1 Front Squat + 1 Jerk  *AHAP
3 Box Jumps  *AHAP
5/3 Ring Dips
15 Barbell Ab Rollouts
10 Seated DB Shoulder Press  *AHAP
8/4 Strict Pull Ups
Post loads and box height.
Rest as needed between sets and exercises.

 

Level 2

4 Rounds
10/6 Ring Muscle Ups
5 Front Squats   185#/125#
– Rest 3 minutes –
4 – 6 – 8
Power Cleans  205#/135#
24 – 36 – 48
Unbroken Double Unders
* 50ft. Handstand Walks after each round.
– Rest 3 minutes –
3 Rounds
500m Row
20 KB Overhead Walking Lunges  2 @ 53#/2 @ 44#
Post time minus 6 minutes.

 

CrossFit Old School

5 Rounds
350m Row
15 Thrusters  75#/55#
15 Pull Ups
15 Burpees
Post time.