WOD, March 29, 2013

We WILL have a make up class this saturday AFTER the event at 12:30pm

We are getting together this Saturday to take on CrossFit Open Workout 13.4 at SinCity CrossFit South!    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!

Food will be provided at 11am by the Masterful Jose Martinez (and it will be paleo!).

Front squat 3-3-3-3-3

then, 4 rounds for reps of:

3 min AMREP:

2 Ball facing burpee

4 Chest 2 bar pullups

6 Medicine ball clean 20/14

Rest 1 min

Metcon

4 rounds for max reps

In 3 min,

Run 200m

Max medball cleans ( On rounds 1 and 3)

Max hand release pushups (On rounds 2 and 4)

Rest 1 min

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