Level 1

“No Time Tuesday”
5 Sets
Barbell Complex:
1 Power Clean
+ 1 Hang Power Clean
+ 1 Hang Squat Clean
+ 2 Front Squats   *AHAP
1 Push Jerk + 1 Split Jerk   *AHAP
12 GHD Sit Ups
5 Strict Pull Ups
20 Calories on Assault Bike
Post loads.

 

Level 2

Snatch Grip Deadlifts   3,3,3,3
+
Hang Squat Snatch 1,1,1,1,1,1,1
+
Weighted Pull Ups  2,2,2,2,2
* All AHAP
Post loads.

 

CrossFit Old School

4 Rounds
12 Power Cleans   95#/65#
12 Alternating Front Rack Lunge Steps
12 Front Squats
12 Push Jerks
12 Pull Ups
400m Run
Post time.