Congratulations to CFEC’s Shelly H. for her latest accomplishment of competing in the Long Beach Marathon for 10 years.  She received a commemorative medal for achieving such a huge performance goal.  Way to go, Shelly.

 

Level 1

5 Sets
350m Row
5 Body Weight Back Squats
20 KB Swings  53#/35#
12 GHD Sit Ups
– Rest 2 minutes between sets –
Post load and time minus 8 minutes.

 

Level 2

5 Rounds
600m Run
50 Double Unders
9 Bar Muscle Ups
15 Box Jumps  24″/20″
21 Alternating DB Hang Clean and Jerks  50#/35#
Post time.

 

CrossFit Old School

10 Rounds
200m Run
8 Front Squats  95#/65#
6 Pull Ups
4 Burpees
Post time.