Congratulations to our CFEC badass, Shelly.  She ran a marathon over the weekend while wearing her Weighted Vest!  Way to go, Shelly!

 

Level 1

“Weighted Vest Wednesday”
20#/14#

AMRAP in 12 minutes
200m Run  (2 reps)
12 KB Snatch Right Arm  53#/35#
12 KB Snatch Left Arm
12 Pull Ups
_ Rest 3 minutes –
AMRAP in 12 minutes
10 Box Jumps  20″
10 Push Ups
20 Overhead Walking Lunges  45#/25#
Post rep total for each.

 

Level 2

“Weighted Vest Wednesday”
20#/14#

“Jackie”
1000m Row
50 Thrusters  45#/35#
30 Pull Ups
– Rest 5 minutes –
4 Rounds
100m Farmer’s Walk  2 @ 70#/2 @ 53#
10 Pull Ups
15 Push Ups
20 Squats
Post time minus 5 minutes.

 

CrossFit Old School

7 Rounds
10 Calories on Assault Bike
15 Goblet Squats 53#/35#
20 KB Deadlifts
25 Sit Ups
Post time.