Announcement

This Saturday at 8 am, a photographer from Crossfit HQ is coming to CFEC to take photos of members doing the Open Workout 15.4.  If anyone is interested in having their photo on the Crossfit page, please come do the workout Saturday morning!

 

Partner Workout

30 Min Time Cap

*Can be completed in any order; however, must complete one couplet before moving onto the next

50 Burpees / Low Sled Push 70# (60′ = 1 Rep)

75 Wall Ball 20/14# / Double Unders

10 Rope Climbs / Proper Push Ups

50 Calorie Airdyne / KB Swings 53/35#

Post time and one total number of reps (Sled+D/U’s+P/U+KBS).

 

Barbell Club

Power Clean: 2 x 3 @ 70%, 3 x 3 @ 75%

Power Jerk: 2 x 3 @ 70%, 3 x 3 @ 75%

Stiff Legged Deadlift 5 x 3

Post loads.