Level 1

3 Rounds
400m Run
50 Double Unders
15 Pull Ups
15 Box Jumps  24″/20″
15 GHD Sit Ups
50 Russian KB Swings  53#/35#
Post time.

 

Level 2

EMOM for 15 minutes
1st minute: 15 Weighted GHD Hip Extensions
2nd minute: 10/6 Strict HSPU’s
3rd minutes: 5 Deadlifts  *AHAP
+
400m Run X 6
1 minute rest between runs
Post loads and time minus 5 minutes.

 

CrossFit Old School

7  Rounds
200m Run
10 Pistols
15 Elevated KB Deadlifts  70#/53#  (1KB)  4″
5 Burpee Box Jump Overs  20″
Post time.