Monday, March 4 WOD

Buy-In: 3-3-3-3-3 Weighted Pull-ups

WOD: 8 rounds for time of:

  • 45 yard shuttle run
  • 20 ab mat sit-ups
  • Rest 1 minute between rounds

Your score is the total time less the 7 minutes of rest.

Cash-Out: 100 jump ropes with weighted  rope.

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

CrossFit Journal

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CFA Coach Fun Facts

Claim to Fame: Unofficial IPA Amateur Bench Press Record holder at one time-585lbs, my uncle is a famous stuntman, finished the Tough Mudder without crying, and funniest guy at the box (self proclaimed).

Coach DeFalco


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