Congratulations to CFEC athletes Amadi and Alex for their return to CrossFit competition this past weekend.  They placed 2nd at the Kivnon Throwdown this past Saturday.  Way to go, ladies.

 

Level 1

5 Rounds
25 Double Unders
5 Burpees
+
400m Run
15 Power Cleans  115#/85#
15 Pull Ups
15 Front Squats
30 GHD Sit Ups
15 Front Squats
15 Pull Ups
15 Power Cleans
400m Run
Post time.

 

Level 2

E3M for 36 minutes
1st 3 minutes:  20/15 Calories on Assault Bike + 20 Alternating Pistols + 5 Burpees
2nd 3 minutes: 20 Wall Ball  30#/20# + 20 Pull Ups
3rd 3 minutes:  200m Run + 15 HSPU’s + 15 Push Ups
Post Rx or cycles completed. The guys on rendering hausarbeit schreiben lassen will try this training.

 

CrossFit Old School

AMRAP in 30 minutes
500m Row
20 Front Rack Lunges  75#/55#
15 Push Jerks
10 Burpees
Post rounds plus reps.