WOD 3/28/13

Back Squat 3-3-3-1-1-1


AMRAP in 10 minutes:

7 Deadlift (135/95)

5 Hang Clean (135/95)

3 Push Jerk (135/95)

100m Run


Cash Out: Max Wall Ball (20/14) in 2 minutes immediately followed by max burpees in 1 minute


CrossFit Lumberton is hosting their first competition on April 27th. You can read more here. Spots will fill up quickly so if you would like to compete you better sign up quick!


Please sign up for the CrossFit 5K as soon as possible; we’re trying to get as many people signed up before April 6th as possible.


Friday Night Lights will be held at CrossFit Lumberton this week. They are located at 565 N LHS Dr Suite 107 Lumberton, TX 77657

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  • Scott

    Did 13.4 this morning with Zack since I’ll be in Dallas this weekend and unfortunately have to miss Friday Night Lights. Life’s lesson from 13.4. When I go to training at work, I usually just learn how much I don’t know about a subject. It’s the same with Crossfit. The more I get into Crossfit in my efforts to do well, the more I just realize how much I need to learn to really improve.

  • K Doubt

    5#pr on BS w/215#

    6rds + 1 clean RX … I LOVE workouts like this! I have the chance to catch up on the lifts where I lag in the running. Great workout this AM Rooster crew!

    Cash out @ 58 Reps (47 WB, 11 Burpees)

  • Jordon

    20#PR on BS 295#

    6rds + 7 clean @ 115#

    Cash out: 50 WB; 14 Burpees

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