"For Time"

5k Row 

As you guys know today is going to be my last day at CFM and living in Mobile. With that being said I wanted to take a moment to let everyone know that it has been a great pleasure working with each and every one of you. It has been awesome to see you guys go from knowing nothing about CrossFit to being complete BAs! I have had the pleasure of chatting it up everyday with all of you so you all have made my job feel like I'm just hanging out with awesome people everyday instead of just another day a work and for that I thank each and everyone of you from the bottom of my heart! I will come back and vist CFM whenever I come back for weekend trips and will try to do that as often as possible! Last thing over the years I have had the pleasure of getting to WOD with a few of you but there are a lot of you all that I have never got to go into BATTLE with (WOD with) so tomorrow I hope everyone will come out for my last day because I plan on WODing with every class from 6am to 7pm so for the last time LETs CRUSH IT!!!! 

THANKS CFMers Im GONNA MISS YOU GUYS!!! 

ROSS 

"10rds for Time"

250m Row

25 Double Unders 

"21-15-9"

Deadlift 225/145

KB Swing 53/35

Pullups 

"3rds for Time"

400m Run

25 Front Squats 135/95

50 Double Unders 

"4rds for Time"

15 Hang Cleans 135/95

15 Burpees

15 HSPU 

"3rds for Time"

400m Run

30 KB Swings

30 Burpees 

30 Box Jumps 

"For Time"

800m Run

then 

50-40-30-20-10

Double Unders

Situps

then 

800m Run 

"5rds for Max Reps"

Bench Press 135/85

Pullups 

"3rds"

40 Wall Balls

30 Burpees

20 Hang Cleans 115/75 

"For Time"

10-9-8-7-6-5-4-3-2-1

Thruster 95/65

Pullup