Front Squats – 7 sets of 3, focusing on speed, no heavier than 75% of your max.

No more than 90 seconds rest between sets.


Tabata Sit Ups
Tabata Push Ups
Tabata Power Cleans (95/65)
Tabata Burpees

Rest 2 minutes between each movement

Don’t forget to register 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. 


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