Level 1

“Weighted Vest Wednesday”
800m Run
+
3 Rounds
12 DB Snatches Right Arm  35#/25#
6 Burpees
12 DB Snatches Left Arm
6 Pull Ups
+
600m Run
+
3 Rounds
12 KB Swing to Push Press Right Arm  53#/35#
24 Squats
12 KB Swing to Push Press Left Arm
+
400m Run
Post time.

 

Level 2

“Weighted Vest Wednesday”
1 Mile Run
+
3 Rounds
20 Wall Ball  20#/14#
20 Burpees
200 ft. Sandbag Bear Crawl  70#/50# (4 laps)
+
1 Mile Run
Post time.

 

CrossFit Old School

5 Rounds
350m Row
35 Double Unders
15 Calories on Assault Bike
2 Gassers
Post time.