WOD for 07 SEP 2016

0500 and 1130 at the usual spot

So Lebanon CrossFit in Tennessee is officially an Official Entity! Took long enough! Either way Joe and I are super excited about getting it rolling.

Here are the OPs for today


Warm Up:

Ankle MOB

Squat prep

KB Squats



7 Front Squats, pick load

Every 2 mins for 10 mins.



Complete as many rounds as possible in 20 mins of:

8 Strict Pull-ups

8 Box Jumps, 36/30

12 Kettlebell Swings, 70/53



For time: 100 AbMat Sit-ups


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