Who’s ready for box jumps tomorrow??
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REMINDER…..
CrossFit Rockland will be hosting the 2012 CrossFit Open WOD 12.3 tomorrow.
Both the 9AM & 10AM classes are for UNREGISTERED athletes and will offer either scaled versions of the CF Open WOD or allow athletes to do the CF Open WOD in a non-competition environment.
For all REGISTERED CrossFit Open Competitors heats will run from 11:30AM until everyone has finished.
Please be ON TIME as we will PROMPTLY start going over the Judging Standards and Heat Details at 11:30AM! It will help to watch the official standards video published by CrossFit HQ beforehand. Don’t worry it will be included with the post for tomorrow! See you then!!!
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WOD – 3/9/12
Take 20 minutes to find your 3RM Bench press
then…
Three rounds for time of:
10 Chest-to-bar pull-ups
20 Kettlebell swings (53#/35#)
30 Overhead walking lunges (45#/25#)
Post results to comments.