Reminder: We will be having our 11th Annual CFEC Christmas Party Monday 24th at 10:00 a.m.  It will be a potluck, so look for the sign up sheet to place your name and the dish you’ll be bringing.  There will be the traditional White Elephant gift exchange, as well.  It’ll be a great time.  Make your plans to attend.

 

Level 1

21 – 15 – 9
Thrusters   75#/55#
Front Rack Lunge Steps
Lateral Bar Jumps  R+L=1
+
800m Run
+
21 – 15 – 9
Deadlifts   135#/95#
GHD Sit Ups
Hand Release Push Ups
Post time.

 

Level 2

AMRAP in 7 minutes
7 Power Snatches  135#/95#
3 Muscle Ups
21 Double Unders
– Rest 3 minutes –
AMRAP in 7 minutes
15 Wall Ball  30#/20#
15 Push Ups
30 Double Unders
– Rest 3 minutes –
AMRAP in 7 minutes
600m Run (Buy In)
30 Burpees
Max Reps of Double Unders *in time remaining
Post rep totals for each.

 

CrossFit Old School

1000m Row
+
3 Rounds
30 Russian KB Swings  53#/35#
30 Lateral Box Hops  R+L=1   12″
+
1000m Row
+
3 Rounds
20 Med Ball Cleans  20#/14#
20 Toes to Bar
Post time.