Level 1

“Weighted Vest Wednesday”
* Wear a WV 20#/14#

1200m Run
+
3 Rounds
10 Power Snatches  75#/55#
15 Overhead Squats
10 Pull Ups
+
800m Run
+
3 Rounds
15 Push Press
15 Split Squat Jumps (R+L=1)
+
600m Run
Post time.

 

Level 2

“Weighted Vest Wednesday”
Wear a WV  20#/14#

5 – 10 – 15 – 20
25 – 20 – 15 – 10 reps of:
Calories on Assault Bike
Wall Ball  30#/20#
* Goes like this: 1st rounds do 5 cals on bike and 25 WB.
+
1200m Run
+
4 Rounds
200m Farmer’s Walk  2@ 53#/2 @ 44#
10 Burpees
Post time.

 

CrossFit Old School

4 Rounds
20 Med Ball Cleans
40 Double Unders
20 Overhead Walking Lunges  45#/25#
40 Sit Ups
Post time.