Lookin’ Fly


WOD 7/10/13229090_10151664291777845_777615557_n

Front squat – 7 sets of 3  focusing on speed. no heavier than 75% of max. No more than 90 seconds rest between sets


For Max Reps:

Tabata Sit-Ups

Tabata Push-Ups

Tabata Power Cleans (95/65)

Tabata Burpees


Rest 2 minutes between each tabata interval.

Dont forget to register for the double under clinic at CrossFit Lumberton, Presented by Cyclone Speed Ropes. It’s this Sunday, the 14th. Cost is $20 per person and will include a class, and a WOD at the end. Cyclone will have ropes available for demo during class as well as ropes custom made for you available for purchase.  To register, visit cyclonespeedrope.eventbrite.com. This is a class you won’t want to miss. Class sizes are limited to 15 students with Noon and 2pm available right now, but more classes will be added as necessary.

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