Level 1

3 Rounds

200M Run

20 Floor Press 95/63#

+

2 Rounds

25 Toes to Bar

50 Sit Ups

+

50 Burpee Box Jumps 20″

Post time.

 

Level 2

AMRAP in 10 Min

1 Strict Pull Up

2 Bench Press 135/95#

*Add 1 pull up each round and 2 bench press each round until time is up

+

15 Min Time Cap

3 Rounds

400M Run

30 Back Squats 135/95# (from the ground)

Post last completed round and time.

 

Barbell Club

Front Squat 3,3,3,3,3

+

EMOM for 20 Min: 1 High Hang Squat Clean + 1 Jerk

Post loads.

 

CF Old School

AMRAP in 20 Min

10 Calories Airdyne

15 Burpees

200M Run (=2 Reps)

15 Box Jumps

250M Row (=2 Reps)

15 Skater Plyos (R+L=1)

Post total reps.

 

This Sunday, 09/21, we are hosting an EOD Memorial Workout at 9 am.  We are encouraging everyone to signup!  Please go to this link to register: eodwarriorfoundation.donorpages.com/CrossfitThrowdownCA.  Choose the off-site link and enter in Crossfit East County as the location.  Sign up as an individual but you may perform the workout with a partner!