Level 1

AMRAP in 10 minutes
20 Russian KB Swings  53#/35#
20 KB SDLHP
20 Goblet Squats
– Rest 3 minutes –
AMRAP in 10 minutes
20 Calorie Row
10 Burpees Over Rower
– Rest 3 minutes –
AMRAP in 10 minutes
1200m Run
Max rep of Overhead Walking Lunges  45#/35#
Post rep totals for each.

 

Level 2

“Weighted Vest Wednesday”
800m Run
100 ft. Sandbag Bear Crawl  70#/50#
20 Alternating DB Snatches  50#/35#
100 ft. Sandbag Bear Crawl
20 Alternating Single Arm DB Thrusters
800m Run
+
30 TGU’s  53#/44#
* Not with weighted vest.
Post time for each.

 

CrossFit Old School

1500m Row
+
3 Rounds
20 ft. Low Carry DB Lunges  35#/25#
10 DB Thrusters
20 ft. High Carry DB Lunges
10 Renegade Rows
+
1500m Row
Post time.