Level 1

Choose one workout.

#1
5 Sets
5 Bench Press   *AHAP
5 Strict Pull Ups
8 DB Hang Power Clean and Jerk  ea. arm  *AHAP
10  DB Bent Over Row  ea. arm  *AHAP
15 GHD Sit Ups
20 Knee Tucks
Post loads.  There’s no time element to this workout.  Rest as needed between exercises and/or sets.

#2
“Weighted Vest Wednesday”
Half “Murph”
800m Run
50 Pull Ups
100 Push Ups
150 Squats
800m Run
Post time.

 

Level 2

800m Run X 3
Rest 2 minutes between efforts.
600m Run X 3
Rest 2 minutes between efforts.
400m Run X 3
Rest 1 minute between efforts.
Post time minus 14 minutes.

 

CrossFit Old SWchool

21 – 18 – 15 – 12 – 9 – 6 – 3
Calorie Row
Squats
Sit Ups
X3 Double Unders
Post time.