Congratulations to CFEC’s own, Heather, for finishing in 3rd place at this past weekend’s Reindeer Games. Great job, Heather.

Level 1

10 minute time cap
800m Run
Find 1 RM for Back Squats with remaining time.
– Rest 3 minutes –
AMRAP in 10 minutes of:
250m Row
5 Deadlifts 115#/75#
5 Hang Power Cleans
5 Push Jerks
5 Pull Ups
– Rest 3 minutes –
10 minute time cap
800m Run
+
3 Rounds
25 Double Unders
10 Burpees
Post Back Squat load. total reps and time.

Level 2

EMOM for 30 minutes
Odd: 15 Calorie Row (W-12)
Even: 5 Pull Ups / 10 Push Ups / 15 Squats
Post Rx or rounds completed.

Barbell Club

Front Squat 3,3,3,3,3
Barbell Shrugs 5 X 10
Weighted Bar Dips 3,3,3,3,3
Post loads.

CrossFit Old School

3 Rounds
50 Squats
40 Russian KB Swings 53#/35#
30 Sit Ups
20 Pull Ups
10 Burpees
Post time.