CrossFit Sacrifice WOD December 1, 2016
Complete as many rounds as possible in 20 minutes of: 5 Ring Dips 10 Pushups 95-lb. overhead squats, 15 reps Post rounds completed to comments.
Complete as many rounds as possible in 20 minutes of: 5 Ring Dips 10 Pushups 95-lb. overhead squats, 15 reps Post rounds completed to comments.
4 Rounds: 60 Double-unders 30 Sit-ups 15 Kettlebell Swings (70/53#) Columbus Finest!
Three rounds of Floor Press x 10 reps 155/115 Rest 60 seconds Strict Ring Rows x 10 reps Rest 60 seconds Bottom’s Up Kettlebell Squat x 5 reps each arm 1.5/1 Pood Rest 60 seconds Side Plank x 30 seconds each side Rest 60 seconds you must take the 60 seconds rest every time! then Row 1000 meters
Seven Deadly Sins For Time 10 Chest-to-Bar Pull-Ups 20 Toes-to-Bars 30 Deadlifts (185/135 lbs) 100 Double-Unders 30 Box Jumps (24/20 in) 20 Burpees 10 Cleans (185/135 lbs)
Griff For Time 800 Meter Run 400 Meter Run (backwards) 800 Meter Run 400 Meter Run (backwards) In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. Thanks to Chris