Level 1

AMRAP in 30 Min

400M Run (=2 Reps)

25 Wall Ball 20/14#

25 Ball Slams 25/20#

50 Walking Lunges

Post total reps.

 

Level 2

Partner Workout

10 Rope Climbs

25 Burpee Pull Overs

50 DB Squat Cleans 50/35#

50 Ring Dips

10 100′ Low Sled Push 90/70#

100 KB Swings 70/53#

*Can work at the same time; complete in any order.

Post time or number of reps completed.

 

Barbell Club

Press 3,3,3,3,3

+

EMOM for 20 Min: 1 Squat Snatch from the blocks at mid thigh

Post loads.

 

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!