Announcement:  Please, make sure that if you want to order a CFEC shirt or sweatshirt, you pay for your order by this Friday.

Level 1

10 – 20 – 30 – 40 – 30 – 20 – 10
Unbroken Double Unders
+
20 – 25 – 30 – 25 – 20
Russian KB Swings   53#/35#
5 – 10 – 15 – 10 – 5
Burpees
+
4 Rounds
200m Run
10 Pull Ups
Post time.

 

Level 2

21 – 15 – 9
Deadlifts   225#/155#
Handstand Push Ups
– Rest 3 minutes-
1500m Row
– Rest 3 minutes-
21 – 15 – 9
GHD Sit Ups
Wall Ball   20#/14#
Burpees
Post time minus 6 minutes.

 

“Weight Vest Wednesday “
20#/14#
800m Run
200 Squats
800m Run
100 Push Ups
800m Run
50 Pull Ups
Post time.