Notice:  If anyone is interested in taking the CrossFit Judge’s Course, Rx Smart Gear and CFEC will be offering an opportunity for anyone that is interested to see how well they can see quality reps, count quality reps and hold athletes accountable to movement standards by taking part in the course.  We will be showing the CF Judge’s Course this Thursday at 5:30 pm at RX.  Come and take part and increase your knowledge in CrossFit movements.  Also, feel free to bring your own laptop to take the test, if you want to.

 

Level 1

Take 15 minutes to work up to a Heavy Single for:
Power Snatch
+
8 Sets
10/8 Calories on Assault Bike
15 Russian KB Swings  53#/35#
5 Burpees
– Rest 1 minute –
Post load and time minus 7 minutes.

 

Level 2

Take 15 minutes to work up to Heavy Single for:
Clean and Jerk
+
5 Rounds
12 GHD Sit Ups
10 Slit Squat Jumps   1=1
15 Push Ups
25 Squats
Post load and time.

 

CrossFit Old School

5 Rounds
200m Run
20 Med Ball Cleans   20#/14#
10 Burpees
30 Double Unders
Post time.