HAPPY BIRTHDAY, ROSE. For those of you that may not know, Rose, has been part of La Mesa Workout, and now CrossFit East County for 15 years. You can say that we have a “special” relationship.

Level 1

E2MOM for 14 minutes of:
3 Front Squats *AHAP
10 Weighted Push Ups 45#/25#
+
3 Rounds
400m Run
20 Flip Squats 53#/35#
15 Pull Ups
10 Burpees
Post load and time.

Level 2
E2MOM for 14 minutes of:
1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat
10 Toes to Bar
+
800m Run
30 Thrusters 135#/95#
Post load and time.

Barbell Club
Sumo Deadlift 3,3,3,3,3
+
Press 2,2,2,2,2,2
Post loads.

CrossFit Old School
“Fran”
21 – 15 _ 9
Thrusters 95#/65#
Pull Ups
Post time.