Level 1

5 Sets
3 Deadlifts  *AHAP
8 DB Floor Press   *AHAP
15 GHD Sit Ups
5 Strict Pull Ups (Add weight if needed)
4 Turkish Get Ups   *AHAP
Post loads
There is NO time element to this workout.  Rest as needed in between sets and/or exercises.

 

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 School

1000m Row
50 Double Unders
30 Alternating DB Snatches  35#/25#
750m Row
50 GHD Sit Ups
30 DB High Carry Walking Lunges
30 Push Ups
500m Row
50 Russian KB Swings  53#/35#
30 Burpees
30 Double Unders
30 DB Hang Squat Cleans
Post time.