Level 1

“Weighted Vest Wednesday”
20#/14#

4 Rounds
20 Calorie Row
20 KB Front Rack Lunge Steps  2 @ 35#/2 @ 26#
10 Box Jumps  20″
+
3 Rounds
200m Run
10 Burpees
Post time.

 

Level 2

“Weighted Vest Wednesday”
20#/14#

Complete the following in any order and/or any rep scheme:
8 Rope Climbs  15′
50 Lateral Box Jump Overs   24″ *Hands on Box
800mRun
35 Calories on Assault Bike
200m D-Ball Carry  150#/100#
200m KB Suitcase Carry  70#/53#
50 Diamond Push Ups
Post time.

 

CrossFit Old School

“Helen”
3 Rounds
400m Run
21 KB Swings  53#/35#
12 Pull Ups
Post time.