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
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.”
7:30
11:26 (100 singles/rd)
13:30 (50 singles)
10:40 (100 singles)
8:42 RX+
10:45, stupid doubleunders took forever!
15:06 rx+
12:44 (sub Row Cals for Burpees/100 singles)
13:34 (26lb KB/ singles)
10:11(35lb KB/Singles)
Goat 1: 3 Deadlifts & 5 HSPU
Goat 2: 2 Bar Muscle Ups (purple band)
Wod: 13:00
No WOD today licking my wounds. Health Dept & river walk 7k loop. Calendar time no records broke today
13:37 100 singles
11:23 rx’d
14:44-50/singles…I got it done! HATE burpees!!!
9:33 (singles)
9:23
WOD: 9:42 singles