Notice:  If anyone is interested in taking the CrossFit Judge’s Course, Rx Smart Gear and CFEC will be offering an opportunity for anyone that is interested to see how well they can see quality reps, count quality reps and hold athletes accountable to movement standards by taking part in the course.  We will be showing the CF Judge’s Course this Thursday at 5:30 pm at RX.  Come and take part and increase your knowledge in CrossFit movements.

 

Level 1

1 Mile Run
+
21 – 15 – 9
Deadlifts   185#/125#
Box Jumps  20″
– Rest 3 minutes –
12 – 8 – 4
Squat Cleans   135#/95#
Burpees Over Bar
Post time minus 3 minutes.

 

Level 2

EMOM for 12 minutes
10/8 Calories on Assault Bike
– Rest 5 minutes –
3 Rounds
30 Crossovers
12 Thrusters   95#/65#
12 CTB Pull Ups
– Rest 5 minutes –
EMOM for 12 minutes
12/10 Calories on Rower
Post Rx or cycles completed, time and Rx or cycles completed.

 

 

“Weight Vest Wednesday”
20#/14#

800m Run
25 Burpees
600m Run
25 Pull Ups
75 Push Ups
100 Squats
400m Run
100 Step Ups  20″
Post time.