We are going to be ordering the CFEC t-shirts and tank tops tomorrow.  Make sure you have placed your order and pre-paid for this run of shirts and tanks.  Don’t miss out on your very own shirt to represent your favorite gym.

 

Level 1

1000m Row
* Every 200m get off the rower and do 10 Burpees
– Rest 3 minutes –
100 Double Unders
* Every break in jumping do 5 Thrusters  75#/55#
– Rest 3 minutes –
7/5 Rounds
5 Pull Ups
10 Push Ups
15 Squats
– Rest 3 minutes –
1 Mile Run
Post time minus 9 minutes.

 

Level 2

Deadlift 5 X 3
* All sets and reps at the same load. 80% – 85% of 1RM.
+
AMRAP in 7 minutes
30 Double Unders
15 Power Snatches  95#/65#
– Rest 5 minutes –
AMRAP in 7 minutes
3 Thrusters
3 Pull Ups
* Increase reps by 3 every round.
Post load and rep totals for each.

 

CrossFit Old School

12 Rounds
Odd Rounds:
1 Gasser
16 Wall Ball  20#/14#
Even Rounds:
1 Gasser
6 Burpees
Post time.