4 Rounds for time of:
500 meter row
20 Pull-ups
30 Slamball, 20/30lbs.
HQ: Weighted pull-ups 1-1-1-1-1-1-1 reps
Post times or loads and body weight to comments.
15% hill sprints.
Upcoming Events
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CrossFit Gymnastics Certification
March 20th - 21st, 2010CrossFit Football Certification
April 17th - 18th, 2010
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Recent Comments
- 19.03 | Coach A in Friday WOD
- 18.03 | cory in Thursday WOD
- 18.03 | StephD in Thursday WOD
- 18.03 | spec in Thursday WOD
- 18.03 | Matt D in Thursday WOD
CrossFit HQ Posts
- Saturday 100320 March 20, 2010
- Friday 100319 March 19, 2010
- Thursday 100318 March 18, 2010
- Wednesday 100317 March 17, 2010
- Tuesday 100316 March 16, 2010
External Links
Twitter: crossfitclt
- Matt Z. 9 1/3 rounds.
- Main site RX'd: Steph D. 26:27, Josh E. 30:44
- Day two is ready to begin! Can the leader hang on? Max clean & jerk is the first event! http://bit.ly/cfscnc
- After two WODs AJ Moore & Shanna Duvall lead at the SC/NC CrossFit Sectionals! http://bit.ly/cfscnc
- With the sandbag run finished, Brian Kost and Shanna Duvall lead the SC/NC Sectionals. http://bit.ly/cfscnc #crossfitgames
- First women's heat of the 2010 SC/NC CrossFit Sectionals is about to begin!!