5/27/14

It’s official, today is the day the Borings move.  These two have both played a huge role in CrossFit Mid-County.  We will truly miss you guys.  We’ll miss your coaching, your happiness and smiles, your mean mugs, your enthusiasm for the sport, and your beautiful little girl(s).  We wish you nothing but the best, and expect to see you every time you’re in town!  Everyone say farewell to the First Family of CFMC.  Good luck in Savannah!

*Hold the bottom of a squat for 4 minutes

SKILL:

Front Squat 7-7-5-5-3-3 (work up to 90% of 1RM)

WOD:

“Morrison”
50-40-30-20-10
Wall Ball (20/14)
Box Jumps (24/20)
KB Swings (55/35)