CFMC Shirt


Clean & Jerk – Find a 1 rep max
Every 30 seconds for 3 minutes: 1 Clean & Jerk (shoot for 70-80% of your max)
With a 12 minute cut-off:

Box Jumps (24/20)

Med-Ball Sit-Ups* (20/14)
*From sit-up position medicine ball touches above your head then below your feet
Max burpees in 60 seconds
We will be starting our CrossFit Kids camp on June 17. Classes will be on Mondays and Wednesdays at 10:00am for 5 weeks for children 7-12 years old. The cost is only $75! Spots are filling up quickly so get your kids signed up soon!
If you have any questions call or email Kara Rees at 651-5718 or kara @www.crossfitmidcounty.com.


9 thoughts on “6/12/13”

  1. Jeremy Johnstone

    Skill: 235#(t-pr) 205# for the c&j( that got really heavy, thanks Burt lol)
    WOD: 6:50 RX
    Cash Out: 23 Burpees

  2. 125# C&J been trying to hit 130 for three weeks. Maybe next week.
    105# for second part
    Wod: 5:18 RX
    21 burpees

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