WOD 7/11/13

Snatch – 7 minutes to find a heavy single

Then complete 1 rep every 30 seconds for 5 minutes using 75-85% of your heavy single

3 Rounds, 1 minute rest between each round

AMRAP in 3 minutes:

5 Thrusters (95/65)

5 Box Jumps (24/20)

5 Burpees

Who has registered 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.