Thursday 10.3.13

30-20-10 reps for time of:

Burpees
KB Swings (53/35)
50 Double Unders at the completion of each round

Rx’d + (70/53)

1) Every minute on the minute for 10 minutes:

Even minutes-“Goat 1”
Odd minutes-“Goat 2”

Bring Sally Up-Video

Michele Letendre 15 Unbroken Muscle Ups-Video

Speed Under The Bar

CrossFit: Defending the Name And Showing Integrity For The Trademark

Nutrition Clinic Thursday, October 10th 6:30pm (free to CFM members 10$ for non members)

“Unless someone like you cares a whole awful lot, nothing is going to get better.  It’s not.”

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