A great CFEC Congratulations go out to Briley and Jeff. They were married last weekend and are currently honeymooning in British Virgin Islands. We’re all so happy for you two.

Level 1

EMOM for 15 minutes
1st minute: 3 Front Squats with 3 second pause at the bottom
2nd minute: 15 GHD Sit Ups
3rd minute: 8 Ring Dips
+
4 Rounds
20 Double Unders
10 Thrusters 75#/55#
10 Pull Ups
20 Calorie Row
Post load and time.

Level 2

EMOM for 15 minutes
1st minute: 2 Snatch Grip BTN Push Jerks
2nd minute: 8 Strict Toes to Bar
3rd minute: :30 Plate Pinch 2 @ 45#/ 2 @ 25#
+
5 Squat Cleans 185#/125#
800m Run
50 KB Swings 70#/53#
800m Run
5 Squat Cleans
Post load and time.

CrossFit Old School

5 Rounds
400m Run
10 Squat Clean Thrusters 95#/65#
5 Burpee Pull Ups
Post time.