CrossFit Sacrifice Hero WOD Friday October 10, 2014
“Blake“ Four rounds for time of: 100 foot Walking lunge with 45/25 lb plate held overhead 30 Box jump, 24/20 inch box 20 Wallball shots, 20/14 pound ball 10 Handstand push-ups
“Blake“ Four rounds for time of: 100 foot Walking lunge with 45/25 lb plate held overhead 30 Box jump, 24/20 inch box 20 Wallball shots, 20/14 pound ball 10 Handstand push-ups
WOD 4 min AMRAP 1 min rest for 5 sets 185/125 1 Deadlift 1 Power clean 1 Front squat 1 Jerk Full Complex= 1 Rep
WOD “Light but Deadly” 6 Min AMRAP 10 Dips/ring dips 2 wall walks 1 Max Effort Broad jump Rest 1 Minute 6 Min AMRAP 10 Hollow Rocks 10 Slam Balls Rest 1 Minute 6 Min AMRAP 10 HR Push ups 10 Med Ball Cleans 20/14
WOD 800 Meter Run then 5 Rounds 10 Front Squats 135/95 10 Box Jumps 10 Pullups 10 Burpees then 800 meter Run
WOD “Eye of the Tiger” 30-25-20-15-10-5 KB Swings (1.5/1pd), Box Jumps (24/20″”), 100 M Sprint Post time to Comments!