Level 1

“Weighted Vest Wednesday”
20#/14#

E2M for 24 minutes
1st 2 minutes: 5 Pull Ups + 10 Box Jumps  20″ + 10 Push Ups + 10 Ball Slams  20#/25#
2nd 2 minutes: 10/6 Calories on Assault Bike + 8 DB Clean and Jerks Right Arm + 8 DB Clean and Jerks Left Arm +    35#/25#
3rd 2 minutes: 1:00 Ring Plank Holds
Post Rx or cycles completed.

 

Level 2

“Weighted Vest Wednesday”
20#/14#

1 Mile Run
+
5 Rounds
12 Back Squats  95#/65#
14 Back Rack Lunge Steps
16 Barbell Roll Outs
+
1 Mile Run
Post time.

 

CrossFit Old School

3 Rounds
500m Row
20 KB Front Rack Step Ups  2 @ 35#/2 @ 26#    20″/16″
15 Toes to Bar
20 KB Push Jerks
15 Box Jumps 20″
Post time.