Congratulations on the winners of the CrossFit East County In-House Open Competition! (Tyler, Maddie, Brian, Andrea, Paul, Linda and Diane) We are proud and happy for everyone who competed. Good job everyone and keep up the hard work!

Level One

EMOM 12
Odd: 3 Deadlifts *AHAP
Even: 10 GHD Sit-Ups
+
5 Rounds
*1 Minute @ Each Exercise
Calorie Row
Burpee
Double Unders
-Rest 1 Minute After Each Round
-Post Load and Total Reps

Level Two

Squat Clean+ Front Squat
7 Sets of 5 Reps @ 75% of 1 RM Clean
Do One Set Every 1:45
*Cleans Must be T’n’G
1 Set @ 1+4  (1 Squat Clean+ 4 Front Squats)
2 Sets @ 2+3
1 Set @ 3+2
2 Sets @ 4+1
1 Set @ 5+0
+
27-21-15-9
Deadlift 225/155#
HSPU
Time Cap 12:00
-Rest 5 Minutes-
Assault Bike
3 Rounds
1:00 Easy Pace ( Under 300 Watts)
2:00 Moderate Pace ( Above 300/ 260 Watts)
1:00 Hard Pace ( Above 400/ 330)
-Post Load, Time and Rx or Not on Bike

CFOS

AMRAP 10
10 Front Squats 95/65#
8 Bar Facing Burpees
-Rest 4:00
AMRAP 10
8 Deadlifts 135/95#
10 T2B
-Post Reps for Each