WOD February 28, 2013

*** Congratulations to SinCity CrossFit West Gym Owners Thomas and Laurie McCrummen on the birth of their baby boy Clayton! He will be a beastly WOD Killer!!!***

*** The CrossFit Open Starts March 6th.***

Every CrossFit member from SinCity CrossFit South should register for the open. The Open is an all-inclusive worldwide competition that is for absolutely everyone, no matter what your age is or what your experience is. The CrossFit Open gives everyone the opportunity to participate in the moss exciting aspects of a CrossFit competition. For more information on the open and the road to the CrossFit games click this link http://games.crossfit.com/about-the-games

To register all you need to do is click here: Open Registration. Our team name is under South SinCity CrossFit.

Workout of the Day

Three, 6 minute AMREPS of:

5 Lateral PVC pipe jump overs 24″/20″

3 Powers snatch 115/75

1 Rope climb

Rest 1 minute between each 6 min round.

*Each round should be converted in to reps, then added up at end for total score.

* First scale for  1 rope climb will be *3 burpes pull-ups, then **5 Strict Ring rows, then*** 7 kipping ring rows

.

Metcon

20 Min AMRAP of

5 Burpees

10 Situps

1 Wallball X round 20/14

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