CrossFit WOD Raleigh and Durham 6/5/17

The Atlantic Regionals this weekend put on an awesome display of courage, emotion, and countless hours of preparation and hard work! Congrats to Jordan on a 16th place finish and to all the athletes who left it all out on the floor the past three days and to our amazing community for all your support! 


1) Weightlifting

Back Squat:

Work up to a Max Effort set at -10% of your 5rm.

2) Metcon

3 Rounds: 

1:00 Max Effort Front Squats 95/65#


1:00 me ab mat sit ups 

:30 rest 

1:00 me ring dips 

Rest 1:00

RX+: 135/95, TTB 

Do Work…