WOD – March 8, 2013

The first open workout will be held at SinCity CrossFit on wigwam this Saturday!  SinCity CrossFit South will be closed.  If you want to get in a workout sign up on the follwing links and come on down!  Click here to see the heat roster of available workout times!  Click here to chose your workout time!  You must be signed up here to compete on Saturday!

We need volunteers to judge the event.  If you would like to volunteer please sign up at the front desk.  Even if you can only judge for 1 heat it would help out a lot!

Work Out of the Day

“Ball slam run sandwich”

5 rounds for time of:

50-40-30-20-10 situps

200m run

10 ball slams, 30/20lbs

10-20-30-40-50 air squats

Post time to beyond the whiteboard.

Metcon is same as WOD today

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