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

Level 1
E2MOM for 10 Minutes
3 Push Press *AHAP
10 Alternating Pistols
+
20 Minute Time Cap
400M Run
30 DB Front Squats 35/25#
30 Alternating DB Snatches
30 DB Push Jerks
30 DB Bent Over Rows
Post load and time.

Level 2
With a Continuously Running Clock:
0-10 Minutes
AMRAP in 10 Minutes
1 Muscle Up
10 Calorie Airdyne
*Keep adding 1 Muscle Up each round
10-20 Minutes
EMOM for 10 Minutes
10 Wall Ball 30#/20#@10′
5 Pendlay Rows 155/105#
20-30 Minutes
Max Reps Sandbag TGU’s 70/50#
Post rounds, Rx or not, and reps.

Barbell Club
Every :45 Seconds for 20 Intervals: 1 Clean and Jerk
+
E3MOM for 15 Minutes
3 Front Squats with a 5 count pause in the bottom
Max Reps Unbroken Strict Pull Ups
Post loads.