CrossFit 864 - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus, his Son, purifies us from all sin.”
-1 John 1:7
"once you learn to quit, it becomes a habit"
-Vince Lombardi
Warm up - as a group - posted on board
WOD
Floor press 5-5-5-5-5
then - starting as a group:
AMRAP - 20 Minutes
3 Push press (Load = 75% of 1 RM)
6 Ball slams (35-40 / 25-30)
9 Push-ups (CF Hand release)
100 Meter sprint (50 and back)
Post WOD - Hydrate.Stretch.Refuel
BE STRONG!
Jay and Janice
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment