Level 1

“No Time Tuesday”
5 Sets
5 Back Squats  *AHAP
8 DB Bench Press   *AHAP
10 Toes to Bar
12 GHD Hip Extensions
4 50m Sprints
Post loads.

 

Level 2

5 Sets
3 Deadlifts   *AHAP
5 Strict Deficit HSPU’s   6″/4″
8/6 Strict Pull Ups
12 GHD Hip Extensions
10 DB Pull Overs  *AHAP
Post loads.

 

CrossFit Old School

3 Rounds
500m Row
50 Russian KB Swings  53#/35#
40 Squats
30 Sit Ups
20 Walking Lunges
10 Burpees
Post time.