Level 1

“No Time Tuesday”
Complete sections separately.
5 Sets
3 Tempo Front Squats   3202  *AHAP
10 GHD Hip Extensions
10 Banded Skater Plyos  each side
+
5 Sets
6 DB Bench Press   *AHAP
5 Strict Pull Ups
10 GHD Sit Ups
Post loads.

 

Level 2

Deadlifts   3,3,3,3,3   *AHAP
+
3 Sets
Nordic Curls X 8
+
Strict Press   3,3,3,3,3  *AHAP
Post loads.

 

CrossFit Old School

“Double Helen”
1200m Run
63 KB Swings   53#/35#
36 Pull Ups
800m Run
42 KB Swings
24 Pull Ups
400m Run
21 KB Swings
12 Pull Ups
Post time.