WOD – March 29, 2013

We will be closed this Sunday for Easter

We are getting together this Saturday to take on CrossFit Open Workout 13.4 at SinCity CrossFit South!   Free food and drinks for athletes and spectators!  Click here to register for a heat time!  You must reserve a time to workout!  There will be 6 athletes per heat.  Click here to see the roster!  We would like everyone to come out and complete this 7 minute workout and cheer on all the competitors!

Work Out of the Day


5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24/20″ box
10 Sumo-deadlift high-pulls, 95/65lbs
10 Thrusters, 95/65lbs
Rest 1 minute

Post time to beyond the whiteboard.


Metcon Workout

3 rounds for time of:

200m run

100m walking lunge

50 squats

25 box jumps, 20″

Post time to beyond the whiteboard.

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