MLK

Congratulations Megan in winning the “2013 Fittest Games” this past weekend in Austin! For those of you who don’t know, Megan is the daughter of Vicki Norris who works out with us here at CFMC!

WOD 21JAN13
Strength
Back Squat 5-5-3-3-1-1-1
2X5 @ 80%
2X3 @ 85%
3X1 @ 90%  rest 60 sec.
Conditioning
5 rounds for  time of:
Guys-
5 bar muscle ups (sub 10 chest to bar pull ups)
10 KBS 70#
30 Double-Unders
Girls-
5 Chest to bar pull ups
10 KBS 55#
30 Double unders
5th Mountain is this evening at 4;30 if you want to make it up!

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16 thoughts on “MLK”

  1. 205# back squats 3×1 that’s a 5# PR
    7:41 55# KBS, shoulda rx’d
    Also pr’d my clean and jerk Sunday at 195#, pretty pumped

  2. 5th MTN 111:40 rx. My fitness level has increased tremendously since I started crossfit. I never thought I would be able to complete a workout like this.

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