Level 1

EMOM for 5 Min

5 Press @ 80%1RM

+

3 Rounds

500M Row

20 Burpees

50 Double Unders

Post load and time.

 

Level 2

AMRAP 6 Min

10 Overhead Squats 95/63#

10 SDLHP

Rest 2 Min

AMRAP 8 Min

5 Reps of the Following Complex: 1 Toes to Bar, 1 Knees to Elbow, 1 Pull Up

10 Alternating Pistols

Rest 2 Min

AMRAP 10 Min

100′ Low Sled Push 90/50#

10 Wall Ball 20#@10’/14#@10′

Post total reps for each AMRAP.

 

REMINDER:  CFEC will test run our CrossFit Kids program this Thursday, December 12th.  We will run 2 different classes.  For you parents that were able to sign your children up on the list in the first 8 slots, your kids will attend the class at 5:00 p.m.  All others will attend the 6:00 p.m. class.  We look forward to starting CFEC kids on the right path to a healthy lifestyle.
Also, this Friday, December 13th, at 5:p.m., we will be holding our CFEC CrossFit Social and Trunk Show.  We are planning on showing the CrossFit movie,”Every Second Counts,” later in the evening.  Plan on bringing something comfortable to sit on.