WOD 12/7
5×3 Three Position Pull-ups
then…
Sprint
400 M-200 M-100 M-50 M
Press (50% of your 1 RM)
15-12-9-6
Ruin and recovering are both from within. –Epictetus
Announcements:
– Don’t miss CFA’s 1 year anniversary party, Saturday 12/12 @ Lustre Pearl Bar
– New On-Ramp starts next monday, perfect time to give the gift of CrossFit!
| AM Results | |||
| Kirk | 5:51 65 lbs | ||
| Jess | 7:30 45 lbs | ||
| Ray | 6:19 45 lbs | ||
| Jerry | 6:15 65 lbs | ||
| Rob | 5:39 75 lbs | ||
| AM Results | |||
| Pato | 4:43 75 lb | ||
| Big Matt | 7:01 85 lb | ||
| Tristy | 7:21 45 lb | ||
| Winner | 7:05 25 lb | ||
| Jables | 6:16 35 lb | ||
| Walker | 6:34 35 lb | ||
| Betsy | 6:54 40 lb | ||
| Keir | 6:13 75 lb | ||
| Darlene | 6:08 8 lb DBs | ||
| Stacey | 6:14 45 lb | ||
| OJOE | 8:05 65 lb | ||
| Boone | 7:07 85 lb | ||
| Smeth | 6:02 65 lb | ||
| Aubrey | 7:38 30 lb | ||
| Zach | 8:49 65 lb | ||
| Akins Outdoors | |||
| Chris & Jamie | 11:54 | ||
| Melinda & Tori | 12:16 | ||
| On Ramp | |||
| Marissa | 7 |