And Again!


excellent example of high elbows on the finish of a clean. In the back we have an example of letting the bar get away from you

WOD 12/13/12

Max Pull-Ups


For Time:

500m Row

10 Burpees

20 Dumbbell Thrusters (45/30)

30 Push-Ups

40 Pull-ups

50 Sit-Ups

40 Back Squats (135/95)

400m Run


December the 15th at noon CrossFit Mid-County will be hosting a workout to help raise money for Michael Pedraza, the cousin of member Stephanie Bowman. Michael is undergoing cancer treatment and we are going to try to help with their financial burden. All money raised will go to the Pedraza family to help with medical expenses. This workout is open to anyone regardless of your experience with CrossFit so tell all your friends! There will be a $20 donation required to workout. They will also be selling links so come hungry! If you can please RSVP on the facebook event page and invite anyone who might want to come workout.

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