For Crossfit today, we did "McCluskey" which is 3 rounds of:
15 Burpee pull-ups
Run 800 meters
If you’ve got a twenty pound vest or body armor, wear it.
Since I can't do muscle-ups, I did the substitution which was 15 dips, and I used a tiny purple band (but ultimately lacked the depth for full ROM, and should have gone with a red band instead to get that full ROM).
As far as the weight vest, I decided on 7#, but in all the bustle of getting geared up for the WOD, I did not weigh my vest after pulling out a number of the sandbags. I ended up doing the WOD in a 6# vest.
My results: 40:54 w/ 6# vest