Notice:   There will only be one class tomorrow, the 8:30 am “Twelve Days of Christmas” workout.  Please, bring your family and friends along to share in this CFEC Christmas tradition.

 

Level 1

EMOM for 12 minutes
Odd minutes:  3 Deadlifts   *AHAP    (TNG)
Even minutes: 20 Hollow Rock    F+B=1
+
AMRAP in 20 minutes
20/15 Calorie Row
20 Squats
20 Russian KB Swings    53#/35#
Post load and rep total.

 

Level 2

Back Squat   5,5,5,5,5
+
Bench Press    5,5,5,5,5
+
“KB Mountain”
5 – 10 -15 -20 – 15 – 10 – 5
KB Swing    70#/53#
Goblet Squats
Proper Push Ups
Post loads and time.

 

CrossFit Old School

5 Rounds
200m Run
12 Thrusters    75#/55#
12 Hand Release Bent Over Rows
12 SDLHP
12 Pull Ups
48 Double Unders
Post time.