WOD – March 21, 2013

We will be getting together this Saturday to take on CrossFit Open Workout 13.3 at SinCity CrossFit West!  There will be plenty of food and drinks for everyone!  We will be closed Saturday.  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 12 minute workout and cheer on all the competitors!

Work Out of the Day

CrossFit Games Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20/14lb, 10/9′
90 Double-unders
30 Muscle-ups

Post total reps to game.crossfit.com and beyond the whiteboard.

Metcon Workout

4 rounds for max reps of:

1 minute down ups

1 minute row for calories

1 minute push ups

1 minute situps

1 minute rest

Post total reps to beyond the whiteboard.


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