If you are participating in the CFEC Open competition, make sure that you complete the workout before 5 p.m. today.

 

Level 1

5 Rounds
5 Back Squats  185#/125#
10 Push Ups
– Rest 3 minutes –
3 Rounds
30 Double Unders
10 Deadlifts  115#/75#
8 Hang Power Cleans
6 Alternating Front Rack Lunge Steps  R+L=1
200m Run
Post time minus 3 minutes.

 

Level 2

5 Rounds
50 Double Unders
20 Barbell Bicep Curls  45#/35#
– Rest 3 minutes –
12 – 9 – 6
Ring Muscle Ups
HSPU
Calories on Ski Erg
– Rest 3 minutes -|
800m Run
30 Double KB Overhead Walking Lunges  2 @ 53#/2 @ 44#
Post time minus 6 minutes.

 

CrossFit Old School

24 – 21 – 18 – 15 – 12 – 9
Calorie Row
Hand to Hand KB Swing  35#/25#
KB Step Ups  20″
X2 Double Unders
Post time.