Level 1

“Weighted Vest Wednesday”
* Wear a 20#/14# weighted vest.

E3MOM for 36 minutes
1st 3 minutes:  400m Run
2nd 3 minutes:  20 Wall Ball / 20 Walking Lunges
3rd 3 minutes:   10 Burpee Pull Ups / 1:00 Forearm Plank Holds
Post Rx or cycles completed.

 

Level 2

“Weighted Vest Wednesday”
* Wear a 20#/14# weighted vest.

1 Mile Run
+
4 Rounds
15 DB Renegade Rows  35#/25#
15 DB Squat Jumps  6″
15 CTB Pull Ups
20 DB Walking Lunges
30 Double Unders
Post time.

 

CrossFit Old School

4 Rounds
500m Row
400m Run
Post time.