CrossFit 864 - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
And what do you benefit if you gain the whole world but lose your own soul?
-Mark 8:36
Three great forces rule the world: stupidity, fear and greed.
-Albert Einstein
WOD
Starting as a group:
1 minute plank
1 minute hold on rings - top position
1 minute hold - chin over bar
1 minute in squat stretch - holding kettlebell in goblet squat position
10 Rounds for time:
7 Front Squats (135/95)
7 Dbell / Kbell Floor Press (50-55/ 30-35) (Go AHAP)
100 Meter Sprint (50 meter out and back)
Rx'd - must use at least the weight posted but go heavier if you can. Post load used.
Be a BEAST! Do you want it to be easy or do you want it to make you stronger? Yea, that's what I thought!
Post you workout on Facebook. Do you post them all or just some of them?
http://www.facebook.com/pages/CrossFit864/120616656262
Great to see so many of you fired up on Monday as you worked through hitting some good numbers on your 5 rep deadlifts!
Hope that your week is off to a great start!
BE STRONG!
Jay and Janice
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