Hey, fellow CFEC members.  One of our own is in need of a lot of love and support.  CFEC, long time client, Tony Patterson, has been hit with some severe health issues and needs our support.  At the front desk is a get well card we all need to sign with some words of encouragement as Tony fights back to good health.  Please, choose a card to sign so we can get it off to him quickly.  Thank you all.

 

Level 1
AMRAP in 10 minutes
200m Run
25 Russian KB Swings  53#/35#
20 Goblet Squats
– Rest 2 minutes –
AMRAP in 10 minutes
250m Row
20 Alternating DB Snatches  50#/35#
10 Burpees
– Rest 2 minutes –
AMRAP in 10 minutes
1200m Run
Max Double Unders
Post rep total for each.

 

Level 2

0:00 – 6:00
20 Muscle Ups
6:00 – 12:00
2 Rounds
12 Overhead Squats  135#/95#
24 Unbroken Double Unders
12:00 – 24:00
3 – 6 – 9 – 12 – 15 – 18 – 21
GHD Sit Ups
Burpee Box Jump Overs  24″/20″
CTB Pull Ups
24:00 – 30:00
1000m Run
Post time for each.

 

CrossFit Old School

5 Rounds
400m Run
21 Wall Ball  20#/14#
15 Push Ups
9 Pull Ups
Post time.