Where There’s Gold



WOD 4/9/13

Back Squat 5-5-5 all sets at 75% of 1RM or heavier

Then attempt one set of 20 Back Squats as heavy as possible. Goal is 70% of 1RM or heavier.



3 Rounds:

400m Run

21 KB Swings (55/35)

12 Pull-Ups



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!


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