Level 1

5 Sets
5 Back Squats   *AHAP
5/3 Ring Dips
10 DB Bent Over Rows  ea. arm
12 GHD Hip Extensions
5 Sumo Deadlifts  *AHAP
Post loads.

Rest as needed between sets and exercises.

 

Level 2

5 Sets
750m Row
600m Run
Rest 2 minutes between efforts.
+
30 TGU’s   53#/35#
Post time minus 8 minutes and TGU time.

 

CrossFit Old School

“Fran”
21 – 15 – 9
Thrusters  95#/65#
Pull Ups
– Rest 5 minutes –
“Elizabeth”
21 – 15 – 9
Squat Cleans  135#/95#
Ring Dips
Post time minus 5 minutes.