Level 1

“Weighted Vest Wednesday”
* Wear a WV  20#/14#

800m Run
+
4 Rounds
20 Russian KB Swings  53#/35#
10 KB Squat Jumps  6″
+
800m Run
+
4 Rounds
15 Plate Clean and Press  35#/25#
20 Lateral Box Hops  R+L=1   14″
Post time.

 

Level 2

“Weighted Vest Wednesday”
* Wear a WV  20#/14#

3 Rounds
400m Run
8 Deadlifts  115#/85#
7 Hang Power Cleans
6 Front Squats
5Push Jerks
+
3 Rounds
15/10 Calories on Assault Bike
5 Overhead Squats
10 Split Squat Jumps  R+L=1
+
5 Minutes of Plank Hold (Push Up Position)
* Every time you break, 10 Burpees
Post time.

 

CrossFit Old School

1500m Row
1200m Run
20 Pull Ups
1000m Row
800m Run
20 Pull Ups
750m Row
600m Run
20 Pull Ups
500m Row
400m Run
20 Pull Ups
Post time.