Announcement
Please come support our Crossfit East County athletes competing in the Reindeer Games this Saturday, December 12th at 8 am at the Del Mar Fairgrounds!

Level 1
3 Rounds
15 Calorie Row
15 Power Cleans 95/65#
Rest 3 Minutes
2 Rounds
25 Burpee Box Jumps 20″
25 Pull Ups
Rest 3 Minutes
20 Toes to Bar
40 GHD Sit Ups
20 Toes to Bar
Post time minus rest.

Level 2
3 Rounds
400M Run
15 Power Cleans 135/95#
15 Box Jumps 30/24″
30 KB Flip Squats 53/44#
Post time.

Barbell Club
EMOM for 15 Minutes
1 High Hang Snatch + 1 Snatch
+
E3MOM for 15 Minutes
5 Deadlifts
5 Weighted Ring Dips
Post loads.

CF Old School
Choose one:
5K Run
5K Row
20 Minutes for Max Calories on Airdyne
Post time or calories.