RED (RX+):
For Total Time:
1-k Run
3 Rounds:
20 Hip Extensions
15 Shoulder-to-Overhead (135/95 lb.)
800-m Run
3 Rounds:
20 GHD Sit-ups
15 Shoulder-to-Overhead (135/95 lb.)
400-m Run
WHITE (RX):
For Total Time:
1-k Run
3 Rounds:
15 Good Mornings (95/65 lb.)
15 Shoulder-to-Overhead (95/65 lb.)
800-m Run
3 Rounds:
20 V-Ups
15 Shoulder-to-Overhead (95/65 lb.)
400-m Run
BLUE:
For Total Time:
800-m Run
3 Rounds:
15 Good Mornings
10 Shoulder-to-Overhead
600-m Run
3 Rounds:
15 V-ups
10 Shoulder-to-Overhead
400-m Run
Ole Glory CrossFit 