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WOD 4/1/13

5 Rounds:

400m Run

10 Deadlift (275/185)

20 Wall Ball (20/14)

10 Pull-Ups

20 Kettlebell Swings (55/35)

10 Burpees


The workout will be cut-off at the end of the class (roughly 40 minutes). Scale as needed.


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.

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Showing 9 comments
  • Clint

    31:37 subbed back extensions for dead lifts

  • Josh T.

    32:34 rx. I was really hoping this was an April fools joke and it was only two or three rounds…

  • Laura

    No April Fool’s Joke unfortunately, but I did better than I expected 4 rounds + row, deadlifts and 8 wallballs in 40. 400m Rows, 123lb DLs, 8# WBs, R/B/G bands, 30#KB

  • Neal

    35 minutes and change RX whoa

  • Grant

    Wow, that was rough.
    34:39 Rx

  • JJ

    My kind of wod. Love long endurance tests and I tweaked the back somewhere in the first or second round and by the end of three I shut it down 🙁

    3 @ 185# 21:28

  • Jeremy Johnstone

    Great times you three. that sucker was pretty brutal! I went for the entire 40 minutes but ended up tearing my hand open so I only made it to the pull ups of round 5

  • Sara

    5 rounds 37:10 (bs only 133#, all other RX)

  • Greg

    5rds 37:34 @ 225#
    That was no joke!!

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