The Baltimore Area Affiliate League is going down again this Saturday at 10 am. This time it will be held at Perry Hall CrossFit. Please let us know if you want to be on the team. We really need people this week!
WOD
2000 M Row (for time)
(we did this on 1/29/14, check WODify for previous score)
OHS 3/3/3/3/3/3 (from the rack)
Between each set do 30 seconds of GHD Sit ups
(you can do the 2,000 M row before or after the strength portion depending on the class size)
Competitors WOD
There will be some changes coming to the comp class, times and programming. Thanks for the feedback. If you want to be included in the new programming then email us community@crossfitfedearlhill.com
Squat Snatch 5/5/5/5 (unbroken)
Snatch Pull 3/3/3/3 (110 % of 1 RM)
Between each set of snatch pulls 30 seconds of Ring Dips
12 Front Squat (165/110)
15 Toes to bar
3 Rounds