Level 1

Every 2:30 for 5 Intervals

250M Row

10 Unbroken Deadlifts 185/133#

5 Bar Facing Burpees

Rest 5 Min

Every 2:30 for 5 Intervals

250M Row

10 Unbroken Pull Ups

10 Squat Jumps 45/33#

Post Rx or number of completed sets.

 

Level 2

Max Reps Thrusters in 2 Min 95/63#

*Can only rest in the front rack or overhead position; when bar is dropped, set is done

+

200M Farmer’s Walk 2@70/2@53#

5 Rounds

3 Reps: 1 Wall Walk + 4 Shoulder Touches

10 Tire Flips

200M Farmer’s Walk

+

For Completion

75 GHD Sit Ups

75 GHD Hip Extensions

*Add weight if needed

Post reps and time.

 

Barbell Club

Back Squat 3,3,3,3,3

+

10 Min to find 1RM Power Snatch

+

EMOM for 10 Min

1 Power Snatch @ 85%1RM

Post loads.

 

CF Old School

8 x 400M Sprints

Rest 1 Min

Post Fastest and Slowest Splits.

 

This Sunday, 09/21, we are hosting an EOD Memorial Workout at 9 am.  We are encouraging everyone to signup!  Please go to this link to register: eodwarriorfoundation.donorpages.com/CrossfitThrowdownCA.  Choose the off-site link and enter in Crossfit East County as the location.  Sign up as an individual but you may perform the workout with a partner!