WOD – March 6, 2013

We must say goodbye to one of our most loyal members, Jen B!  Her last workout was on Monday and she is off to New York to be with her man Rich who just completed Ranger school and will be deployed soon.  We will miss you both, goodluck, stay fit, and keep it paleo!

The first CrossFit Open workout will be announced tonight at 5pm!  Got to games.crossfit.com to see a live fee of 13.1 being performed!

Work out of the Day

Max effort strict pullups

then,

“Tune Up”

7 rounds for time of:

200m run

10 burpee box jumps, 24/20″

10 pullups

1 minute rest between rounds

Post reps and total time to beyond the whiteboard.

Metcon Workout

As many rounds as possible in 20 minutes of:

Buy in – 1000m run or row

5 shuttle sprints, 6m

7 wallballs, 20/14lbs

9 pushups

Post rounds completed to beyond the whiteboard. 

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