Level 1

“Weighted Vest Wednesday”
20#/14#

4 Rounds
20/15 Calories on Assault Bike
10 Burpees
+
5 Rounds
5 Pull Ups
10 Push Ups
15 Squats
+
3 Rounds
250m Row
12 Split Squat Jumps R+L=1
20 KB Clean and Jerks  53#/35#
Post time

 

Level 2

“Weighted Vest Wednesday”
20#/14#

5 Rounds
200m Run
15 KB Clean and Jerk Right Arm  53#/44#
15 KB Clean and Jerk Left Arm
15 Wall Jumps  *Touch wall 1 ft. above standing reach.
100 ft. Bear Crawl
Post time.

 

CrossFit Old School

50 Sit Ups
50 Squats
50 Push Press  45#/35#
50 KB SDLHP 35#/26#
50 Ring Rows
50 Step Ups  20″
50 Squats Thrusts
50 Sit Ups
Post time.