Announcement
Please come support our Crossfit East County Athletes who are competing in the Reindeer Games this Saturday, December 12th at 8 am at the Del Mar Fairgrounds!

Level 1
20 Minute Time Cap
1000M Row
50 Deadlifts 135/95#
40 Pull Ups
30 Overhead Walking Lunges 45/35#
20 Burpees
10 Front Squats
Rest 5 Minutes
2 Minutes Max Reps Thrusters 75/55#
*Once time starts, cannot drop or re-rack the bar.  If the bar is dropped or re-racked, the set ends.
Post time and Thruster reps.

Level 2
AMRAP in 20 Minutes
1 Deadlift 185/125#
1 Squat Clean
1 Front Squat
1 Jerk
*Should be completed unbroken; completion of the four exercises is one rep.  Scale the weight accordingly.  (Suggestions: 165/115#, 155/105#, 135/95#)
Rest 5 Minutes
2 Minutes Max Reps Thrusters 115/75#
*Once time starts, cannot drop or re-rack the bar.  If the bar is dropped or re-racked, the set ends.
Post total reps and Thruster reps.

Barbell Club
Every :30 Seconds for 20 Intervals: 1 Power Clean
+
E3MOM for 15 Minutes
10 Back Squats
5 Weighted Strict Pull Ups
Post loads.