Level 1

“No Time Tuesday”
5 Sets
5 Bench Press   *AHAP
8/4 Strict Pull Ups
10 Barbell Bent Over Rows  *AHAP
+
4 Sets
8 Seated Shoulder Press *AHAP
10 – 12 Barbell Curls  75#/45#
12 – 15 Banded Tricep Push Downs
Post loads.

 

Level 2

Back Squat   5 X 5 @ 75% – 80% of 1RM
+
5 Sets
50 Calorie Row
50 Double Unders
30 Push Ups
Rest 2 minutes
Post load and time minus 8 minutes.

 

CrossFit Old School

4 Rounds
One minute at each exercise for max reps.
Alternating Front Rack Lunge Steps  95#/65#
Push Jerks
Power Cleans
Back Squats
Burpees Over Bar
Double Unders
1 minute Rest
Post rep total.