Weight Vest Wednesday
CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
Run 200m
10 KB Swings
10 Squats
10 Kip Swings
5 Min II Under Practice
or
5 Min Ring or Bar M/U Practice
Metcon
Weight Vest Wednesday Helen Stlye (Time)
For Time
3 Rounds for time
400m Run
21 KBS 1.5/1
12 Pull-Ups
RX+ Weight Vest 20/14
3 Rounds for time
400m Run
21 KBS 1.5/1
12 Pull-Ups
Extra Work
Burpees on a rope (Time)
3 Rounds
3 Rope Climbs
10 Burpees