Reminder:  We are going to have a New Year’s Day workout at 8:30 a.m., Monday.  Start the new year off on the right foot, come join us in this CFEC tradition.

 

Level 1

Deadlift  2,2,2,2,2
+
750m Row
50 Double Unders
50 Squats
200m Run
500m Row
40 Double Unders
40 Squats
200m Run
250m Row
30 Double Unders
30 Squats
200m Run
Post load and time.

 

Level 2

 

EMOM for 10 minutes
1 Squat Clean + 1 Jerk
+
EMOM for 5 minutes
2 Strict CTB Pull Ups
+
50 Calories on Assault Bike
50 Calorie Row
50 Burpees
50 Calorie Row
50 Calories on Assault Bike
Post load and time.

 

CrossFit Old School

3 Rounds
400m Run
15 KB Clean and Jerk Right Arm  35#/26#
15 KB Clean and Jerk Left Arm
30 GHD Sit Ups
Post time.