Level 1

“No Time Tuesday”
5 Sets
3 Front Squats   *AHAP
3 Push Press    *AHAP
12 GHD Sit Ups
6/4 Strict Pull Ups
10 KB Deadlifts off Riser    *AHAP
4   50m Sprints
Post loads.

 

Level 2

AMRAP in 8 minutes
20/15 Calories on Assault Bike
12 Alternating Pistols
20 Toes to Bar
– Rest 3 minutes –
AMRAP in 8 minutes
50 Double Unders
20 Wall Ball    20#/14#
1:00   Free Handstand Hold
– Rest 3 minutes –
AMRAP in 8 minutes
20/16 Calorie Row
20 Russian KB Swings     70#/53#
10 Burpees Over Rower
– Rest 3 minutes –
800m Run
Max DB TGU’s     50#/35#
Post rep total for each.

 

CrossFit Old School

5 Rounds
200m Run
12 Power Snatches     75#/55#
12 Pull Ups
6 Burpees
Post time.