**All courses will be held at CrossFit Mayhem, 41 South Cedar Ave., Cookeville, TN 38501**

#### CrossFit Level 1 Certificate Course

**Date:** August 22-23, 2015

**Time:** 9am-5:30pm each day, 1 hr lunch break

**Cost:** $1000 ($250 deposit at registration)

For more info and to Register Online

What does it mean cash out?

To finish the workout… do 100 double unders after the metcon.

are all sets of the PSs completed then all the sets of WBs then 100 DUs or is it 3 PSs; 6 WBs 6 PSs; 12 WBs..etc and finish with 100 DUs?

3 PS, then 6 WB, 6 PS, 12 WB… then once you complete the couplet, do 100 doubleunders.

Thank You

Metcon: 8:12

Cash out: 0:54

Metcon: 9:11

Cash out: 4:02

11:07 Rx’d

2:36 double unders

9:55rx

1:50

All together and cash out.. 17 min

Metcon 6:42

DU 1:40

17:01

Metcon- 7:15rx

I don’t have med balls in the gym so substituted Wall Ball for Thrusters with 20# bar. And scaled down Power Snatch to 65#.

MetCon: 10:13

Cash Out: 3:41

9:42 rx’d

Rested 1 min then 100 DU’s

1:34

That was deff a lung burner!!

Metcon: 9:45

Metcon:

9:42

Cashout:

3:31

MetCon: 9:24

Cashout : 2:21