T Shirts are in!  If you ordered a CrossFit East County T shirt, see Tina to pick yours up.

 

Level 1

EMOM for 12 minutes
Odd minutes:  3 Front Squats  *AHAP
Even minutes:  12/8 Hand Release Push Ups
+
3 Rounds
15 Push Jerks  95#/65#
30 Double Unders
15 Toes to Bar
400m Run
Post load and time.

 

Level 2

0:00 – 10:00
3 Rounds
15 Power Snatches  95#/65#
30 Double Unders
15 Overhead Squats
10:00 – 20:00
1 Mile Run
20:00 – 28:00
50 GHD Sit Ups
50 Push Ups
28:00 – 38:00
3 Rounds
10 Burpee Box Jumps Overs  24″/20″
10 CTB Pull Ups
Post Rx or sections completed.

 

“Weight Vest Wednesday”
20#/14#

5 Rounds
250m Row
200m Farmer’s Walk  2 @ 53#/35#
30 Squats
2 Gassers
Post time.