Level 1

“No Time Tuesday”
5 Sets

5 Bench Press  *AHAP
10 Hand Release Bent Over Rows  *AHAP
8 Single Arm DB Press  *AHAP
12 GHD Sit Ups
15 Band Tricep Push Downs
10 DB Bicep Curls
Post loads.

 

Level 2

EMOM for 14 minutes
Odd minutes:  1 Squat Snatch + 1 Hang Squat Snatch  *AHAP
Even minutes: 6/3 Strict Ring Dips
+
3000m Row
* Alternating Pace for every 500m’s – 1st < 1:55/2:05  – 2nd <2:05/2:15
Post load and time for 3k.

 

CrossFit Old School

5 Rounds
400m Row
30 Double Unders
10 Burpee Pull Ups
Post time.