Level 1

5 Sets
5 Bench Press  *AHAP
8/5 Strict Pull Ups
10 Barbell Shoulder Shrugs  *AHAP
20 Weighted AB Mat Sit Ups   25#/20#
20 DB Walking Lunges    35#/25#
Post loads.
Rest as needed between sets and exercises.

Level 2

10 Minutes to find Heavy Single for
Squat Snatch
+
EMOM for 10 minutes
3 Sumo Deadlifts  *AHAP
+
3 Rounds
200m Farmer’s Walk  2@ 70#/ 2 @ 53
15 Burpees
Post loads and time.

 

CrossFit Old School

4 Rounds
500m Row
50 Double Unders
15 Overhead Squats  95#/65#
400m Run
Post time.