CFWSC Trainer, Chris Morse, on his way to the gym record so far on WOD 12.4 with 20 Muscle-Ups for a score of 260.
There’s been a LOT of PR’s at CrossFit West this week! …No, not only with respect to “Karen” times (i.e.; “150 Wall-Balls For Time”, haha), but with all the retesting on the Paleo Challenge tests! Lindsay Barbic PR’d on her 1-RM Clean by 35 pounds! (SO proud of you, LB!) Katie Holmes more than doubled her Pull-Ups, going from 14 to 30, along with shaving a full 2 minutes off her “Christine” time! Kaya Lindsay shaved a full 2 minutes and 25 seconds off her time, going from 11:16 down to 8:51! And MANY of you have shaved a full 2-3 minutes off of your original “Christine” times! …That is SO awesome to see. …And it is also incredibly inspirational. I am so genuinely happy for all of you. Keep up the great work, everyone! We are all inspired by you! …Make sure to get in your testimonials! We need them asap!
Workout:
AMRAP 5 min, 5 Power Cleans (185/125), 5 HSPU
Rest 3 min
AMRAP 5 min, 10 Deadlifts (185/125), 10 Ring Dips
Rest 3 min
Run 1 Mile
*You will have 3 scores for this workout (2 AMRAP scores and a mile time)