Sean Post WOD

 WOD 3/2/12

Deadlift 5-5-5-5-5 (70-80% of max)


4 Rounds:

10 Back Squats

20 Double Unders

10 Dumbbell Push Press

10 Burpees

10 V-Ups


Each round is a sprint. Rest between each round while your partner works. Time each effort individually.


Don’t forget the noon class has moved to 11:30am. Saturday we will not have any classes at CFB. Join us at CrossFit Lumberton for their Grand Opening! Free intro workout at 11am. CrossFit Open WOD 12.2 at noon. Then the grand opening WOD “Lumberjack’ed” immediately following. Feel free to bring friends, food, and beverages!


For those who are interested, we will be hosting a flip cup tournament on Saturday night at 9pm. Teams will consist of 4 people and we will be starting at 9:30pm. If you don’t have a team show up and we will put you on a team. Must be 21 to play :)

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