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

Level 1
E3MOM for 18 Minutes
5 Back Squats *AHAP
:20 Second L-Sit
+
Tabata :20/:10 x 32 Intervals
*Cycle through
Wall Ball 20#@10’/14#@9′
KB Swings 53/35#
Double Unders
Burpees
Post load and one total number of reps.

Level 2
7 Rounds
7 Overhead Squats 115/75#
7 Bar Facing Burpees
7 Toes to Bar
21 Double Unders
+
3 Rounds
200M Farmer’s Walk 2@70#/2@53#
Rest 1 Minute Between
Post time and total time minus rest for farmer’s walk.

Barbell Club
EMOM for 15 Minutes: 1 Snatch
+
E3MOM for 15 Minutes
5 Overhead Squats with a 3 count pause at bottom
Post loads.

CF Old School
2 Rounds
1000M Row
100 Double Unders
1 Mile Run
Rest 3 Minutes
Post time minus rest.