Level 1

“No Time Tuesday”
5 Sets
3 Back Squats   *AHAP
5 Strict Press    *AHAP
6/4 Strict Pull Ups
12 GHD Sit Ups
8/5 Ring or Bar Dips
4 Turkish Get Ups  2/2
Post loads.

 

Level 2

Back Squat  5,5,3,3,2,2,1   *AHAP
+
AMRAP in 5 minutes
Single Arm DB Push Jerk   70#/50#
*Use either arm.
+
100 Calorie Row
Post load, reps and time.

 

CrossFit Old School

1 Mile Run
+
3 Rounds
15 Power Snatches  75#/55#
10 Pull Ups
20 Alternating Front Rack Lunge Steps
10 Box Jumps  20″
15 Push Jerks
+
1 Mile Run
Post time.