2009 CrossFit Mid-Atlantic Regionals
by jerryhill

First WOD:

2k row for time


Second WOD:

3 rounds for time:
10 deadlifts at 275 lbs / 185 lbs
50 doubleunders


Third WOD:

For time:
400m run
21 overhead squats at 95 lbs / 65 lbs
21 boxjumps 24"/20"
400m run
15 overhead squats
15 boxjumps
400m run
9 overhead squats
9 boxjumps




Feel free to bring your own jump rope, although we will be providing 20 ropes for competitiors.
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