Level 1

“Weighted Vest Wednesday”
* Wear a 20#/14# weighted vest.

800m Run
+
7 Rounds
5 Pull Ups
10 Push Ups
15 Squats
+
800m Run
Post time.

Extra Credit:
10 minutes to find 1RM for:
Clean and Jerk

 

Level 2

“Weighted Vest Wednesday”
* Wear a 20#/14# weighted vest.

600m Run
50 Overhead DB Walking Lunges  50#/35#
*Only one DB
50 Pull Ups
1000m Row
50 Burpees
50 Goblet Squats  53#/44#
600m Run
Post time.

Extra Credit:
3 Rounds
100 ft. Handstand Walk
30 Toes to Bar

 

CrossFit Old School

10 – 15 – 20 – 25 – 30
Calories on Assault Bike
X2 Double Unders
Hang Power Clean and Jerks  75#/55#
Post time.