12/2/13

compevan
Congratulations to the winners of the Olympic Meet/CrossFit Comp that was held at CFB over the weekend. Every athlete CFMC sent took a spot on the podium! For the men, Evan placed second and Mike placed third. For the ladies, Kara placed second and Michelle placed third. We’re proud of all of the hard work, and all of the PRs we saw Saturday!

SKILL:

Front Squat 3-3-3
Back Squat 3-3-3

Do all the front squats first then all the back squats. Add weight each set.
WOD:

3 Rounds:
AMRAP in 4 minutes:
10 Wall Ball
10 Push-Ups
10 KB Swings

Rest 2 minutes between each round
CASH OUT:

20 Hanging Leg Raises (No kipping)

20 Ab Wheel Roll Outs
We’re having a CrossFit Happy Hour this Friday at Lukes on Calder. Classes end at 6:30 so we will be there about 6:45. We hope to see you there!

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