Level 1

“Weighted Vest Wednesday”
20#/14#

800m Run
+
3 Rounds
10 Renegade Rows  35#/25#
20 DB Walking Lunges
:30 Seconds DB Front Rack Wall Sit
+
800m Run
+
3 Rounds
25 ft. DB Bear Crawl
2o Squats
Post time.

 

Level 2

“Weighted Vest Wednesday”
20#/14#

AMRAP in 5 minutes
15 Wall Ball  20#/14#
10 Squat Jumps  6″
– Rest 2 minutes –
AMRAP in 5 minutes
10 Burpee Broad Jumps 4′
10 Pull Ups
20 Double Unders
– Rest 2 minutes –
AMRAP in 5 minutes –
Max Gassers
– Rest 2 minutes –
AMRAP in 5 minutes
15 Push Ups
30 Walking Lunges
Post rep total for each.

 

CrossFit Old School

5 Rounds
50m Farmer’s Walk  2 @ 53#/2 @ 35#
15 KB Deadlifts
50m Farmer’s Walk
10 Burpees Over KB
+
800m Run
+
5 Rounds
25 Double Unders
15 Overhead Squats  45#/35#
15 GHD Sit Ups
Post time.