Reminder: The CFEC Christmas Party is on Tuesday 12/24 after the last morning class. That class will be at 10;00 a.m.  The Pot luck dish sign-up sheet is at the front desk.  Bring the whole family.

 

Level 1
EMOM for 12 minutes
Odd minutes: 1 Power Clean and Jerk    *AHAP
Even minutes: 4 Pistols   2/2
+
24 – 21 – 18 – 15 – 12 – 9
Calorie Row
Wall Ball  20#/14#
X 2 Double Unders
Post load and time.

Level 2
EMOM for 12 minutes
Odd minutes: 12 GHD Sit Ups
Even minutes: Ring Plank Holds
+
800m Run
25 Squat Snatches  115#/85#
25 Burpees Over Bar
25 Front Rack Lunge Steps
Post Rx or cycles completed and time,

 

CrossFit Old School
4 Rounds
400m Run
500m Row
50 Sit Ups
50 Squats
Post time.