Tuesday, June 4, 2013


Eating locally farmed food is a healthy and delicious choice! It’s also better for the environment. It’s possible to eat local year round, but summer is a really really easy time to find REAL FOOD that hasn’t traveled thousands of miles. There are farmer’s market’s popping up all over the place during the week and on the weekends. Know where your food comes from!

Carolina First Saturday Market Downtown 8-12

Whole Foods Market Every Tuesday 10-2

Click here for a full list of local markets.

Warm Up:

Agility

Leg Swings x 10

2 Rounds:

10 Shoulder Pass Throughs

5 reps of each, adding weight each time

Triple extension, extension & shrug, extension & shrug & high elbows

then,

10 Hang Power Snatch

10 Thrusters

10 HRPU

WOD

AMRAP 8 Min

10 Wall Ball 20/14

10 TTB

Rest 2 Min

20 CTB PU

Rest 2 Min

AMRAP 8 Min

10 Power Snatch 95/65

10 HRPU

Rx+ 20 Wall Ball 20/14, 20 TTB, 35 CTB PU, Power Snatch 115/85

*Check the clock after your CTB PU to see when your last Amrap starts

Score will be Time/Rounds per AMRAP, BRING YOUR LOG BOOK TO CLASS

Pictures are rolling in for the White Rabbit Contest! Submit your photo to swamprabbitcrossfit@gmail.com. Coolest placement wins a free month membership!