Thursday – 032113

Workout of the Day
CrossFit Games Open 13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots (20/14 lbs) (10’/9′)
90 Double-unders
30 Muscle-ups

Since we did air squats yesterday, those of you who did yesterday’s workout will do 75 burpees instead.  If you are not doing the open and don’t have muscle-ups, you are going to do ring dips.

A quote from Malcolm Rosario, a new member of the community:

“Love this picture![in reference to yesterday’s blog] Lol….seriously though my last two weeks with you guys have been awesome and eye opening. Have so much to work on but I’m up for it! Been doing CF for a year at another box and have NEVER felt the way that WOD made me feel. Will and Britt you guys rock! CF eXalted is training on another level!!”


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