Level 1

“Weighted Vest Wednesday”
20#/14#

3 Rounds
400m Run
25 Wall Ball  20#/14#
1:00 Forearm Plank Hold
+
4 Rounds
KB Complex
5 KB Deadlifts   35#/26#  Right Arm
5 KB Squat Cleans  Right Arm
5 KB Reverse Lunge  Right Arm
5 KB Push Jerk Right Arm
100 ft. Bear Crawl
5 KB Deadlifts  Left Arm
5 KB Squat Cleans Left Arm
5 KB Reverse Lunge Left Arm
5 KB Push Jerk Left Arm
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Level 2

“Weighted Vest Wednesday”
20#/14#

3 Rounds
400m Run
20 Overhead Walking Lunges  45#/35#
15 Push Ups
15 DB Hang Squat Cleans Right Arm  50#/35#
15 DB Hang Squat Clean Left Arm
20 Box Jumps  20″
15 Pull Ups
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CrossFit Old School

5 Rounds
30 Double Unders
20 Wall Ball  20#/14#
40 2-Count Flutter Kicks  (feet 6″ off the ground)
200m Run
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