737448_578583435490071_275418194_oWOD 3/21/13

Back Squat  5-5-5-5-5

Try to increase the load each set


For Time:

3 Rounds: 6 minute cut-off

10 Squat Cleans (135/95)

15 Push-Ups

3 Rounds: 12 minute cut-off

10 Push-Press (135/95)

15 Kettlebell Swings

3 Rounds: 18 minute cut off

10 Box Jumps (24/20)

15 Wall Ball


The goal is to finish all 9 rounds as fast as possible. If you’re not done with the first couplet by minute 6 you will immediately begin the push press/KB Swing couplet. If you’re not finished with that by minute 12 you will immediately begin the box jump/wall ball couplet. If you’re not done with that by 18 minutes the workout will be cut off. SCALE ACCORDINGLY!


Friday Night Lights will be at CrossFit Mid-County this week. RSVP here.


The next Battle of The Boxes WOD will be Tuesday, March 26 so you better be here!


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 sign up quick!

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Showing 2 comments
  • Laura Daigle

    Congratulations to Zach on his first muscle-up and after the killer workout!! Awesome Job!!!

  • Hardyf

    Great WOD I would like to see more like this!

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