The Reindeer Games are this Saturday, December 10th at the Del Mar Fairgrounds. Please come join us as we cheer on our CFEC athletes: Zach, Tyler, Heather, Milly, Aaron, and Sean!

Level 1

AMRAP in 20 Minutes
7 DB Deadlifts 35/25#
7 DB Bent Over Rows
7 DB Thrusters
21 Calorie Row
+
E2MOM for 12 Minutes
6 Pause Front Squats (2 Second Pause at bottom)
6 Strict Pull Ups

Extra Credit
50 GHD Sit Ups
100 GHD Hip Extensions

Post total reps and load.

Level 2

AMRAP in 7 Minutes
15 Calories Airdyne (W=10)
5 Burpee Bar Muscle Ups
Rest 2 Minutes
AMRAP in 7 Minutes
15 GHD Sit Ups
15 Push Ups
+
E2MOM for 12 Minutes (All sets @ 70%1RM Squat Clean)
1st Set: 1 Squat Clean + 5 Front Squats
2nd Set: 2 Squat Cleans + 4 Front Squats
3rd Set: 3 Squat Cleans + 3 Front Squats
4th Set: 4 Squat Cleans + 2 Front Squats
5th Set: 5 Squat Cleans + 1 Front Squat
6th Set: 6 Squat Cleans
*6 Strict Pull Ups after each set

Extra Credit
4 Sets of 12 reps each exercise:
DB Front Raises
DB Lateral Raises
DB Reverse Flys

Post total reps for each and load.

Crossfit Old School

3 Rounds
800M Run
25 Medicine Ball Cleans 20/14#
25 Burpees

Post time.