Announcement:  Tonight, RX Smart Gear will be holding a Jump Rope Clinic at 6:00 pm.  The clinic is FREE to CFEC members.

 

Level 1

5 Rounds
200m Run
10 Deadlifts   135#/95#
5 Pull Ups
10 Burpees
5 Box Jump Overs  24″/20″
30 Squats
Post time.

 

Level 2

50 Calories on Assault Bike
40 Toes to Bar
30 Thrusters   95#/65#
20 CTB Pull Ups
10 Burpees
20 Ring Dips
30 Front Squats
40 GHD Sit Ups
50 Calories on Assault Bike
Post time.

 

CrossFit Old School

10 Rounds
250m Row
Odd Rounds:
20 Russian KB Swings   53#/35#
5 Burpees
Even Rounds:
20 Goblet Squats
10 Pull Ups
Post time.