Reminder:  Tonight is CFEC’s Double Under clinic.  We will break down the movement and teach you the skill set to get and improve on your Double Unders.  The clinic starts at 6:00 p.m.

 

 

Level 1
1500m Row
+
3 Rounds
10 Alternating Front Rack Lunges (R+L=1) + Thruster Complex  95#/65#
15 Pull Ups
20 Box Jumps 20″
+
1500m Row
Post time.

 

 

 

 

Level 2
21 – 15 – 9
KB Flip Squats  53#/35#
KB One Arm Thruster Right
KB One Arm Thruster Left
+
800m Run
30 TGU’s
Post time.

 

 

 

Barbell Club
Overhead Squat  6,6,6,6,6
Bench Press 3,3,3,3,3
Post loads.

 

 

 

 

CrossFit Old School
800m Run
30 GHD Hip Extensions
30 GHD Sit Ups
30 Overhead Walking Lunges  45#/25#
400m Run
25 GHD Hip Extensions
25 GHD Sit Ups
25 Overhead Walking Lunges
200m Run
20 GHD Hip Extensions
20 GHD Sit Ups
20 Overhead Walking Lunges
Post time.