Level 1

30 – 35 – 40 – 45
Russian KB Swings   53#/35#
Sit Ups
+
3 Rounds
25 Thrusters 45#/35#
10 Pull Ups
10 Box Jumps 20”
Post time.

 

 

Level 2

0:00 – 10:00
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Pull Ups
Front Squats 95#/65#
10:00 – 20:00
21 – 15 – 9
Toes to Bar
Hang Power Cleans
20:00 – 30:00
3 Rounds
10 Bar Facing Burpees
10 Thrusters
Post time for each.
Workout courtesy CrossFit HQ.

 

 

 

“Weight Vest Wednesday”
20#/14#
800m Run
50 Squats
100 ft. Bear Crawl
600m Run
50 Squats
100 ft. Bear Crawl
30 Pull Ups
400m Run
50 Squats
100 ft. Bear Crawl
30 Pull Ups
50 Push Ups
Post time.