Level 1

“No Time Tuesday”
5 Sets
5 Deadlifts   *AHAP
5 Strict Shoulder Press   *AHAP
12 GHD Sit Ups
8/5 Ring or Bar Dips
12 DB Overhead Tricep Extensions   *AHAP
4 50m Sprints
Post loads.

 

Level 2

Back Squat   5,5,5,5,5
+
Z Press   3,3,3,3,3
+
100 Calories on Assault Bike
Post loads and time.

 

CrossFit Old School

5 Rounds
24 – 21 – 18 – 15 – 12
Calorie Row
Thrusters  75#/55#
Sit Ups
Ring Rows
X2 Double Unders
Post time.