OR EMAIL: CROSSFITSACRIFICE@GMAIL.COM THROWBACK THURSDAY Every 1:30 X 6 3 Jerks (Any Style) THEN 15-12-9Push PressBox Step Overs 24/20 50/35s Directly Into.. 15-12-9Push JerkBox Jump Over 24/20 @115/85 RX+135/95 THEN Accessory Cash Out: 3 x 30 Tricep Banded Pull Down(Red Band)
OR EMAIL: CROSSFITSACRIFICE@GMAIL.COM WOD WEDNESDAY 7:00 MIN AMRAP 3-6-9-12.. Build by 3 PVC Sit Up Hollow Rock Russian Twist 45/25 THEN @10:00-20:00 2-4-6-8.. Build by 2 Double Unders Power Snatch 75/55 Toes To Bar @20:00-25:00 Find 1RM Snatch Under Fatigue. THEN Mobility Cash Out: 2:00 Banded Shoulder Stretch Of Your Choice Each Side
OR EMAIL: CROSSFITSACRIFICE@GMAIL.COM TRANSFORMATION TUESDAY Every 1:30 X 5 6 Back Squats THEN 15:00 MIN AMRAP30 Wall Ball Shots 20 Alt DB Snatch 50/35 10 DB Facing Burpees THEN Accessory Cash Out: 3 X MaxRing Dips
OR EMAIL CROSSFITSACRIFICE@GMAIL.COM MOTIVATIONAL MONDAY 20:00 MIN AMRAP 20 Pull Ups20 OH Plate Walking Lunges 45/2520 GHDSU 20/16 Cal Row THEN Mobility Cash Out: 2:00 Couch Stretch Each Leg. 1:00 Pigeon Stretch Each Leg.
OR EMAIL: CROSSFITSACRIFICE@GMAIL.COM SHOUT OUT SATURDAY OPEN TO THE PUBLIC WOD SINCE 2010. WOD BEGINS AT 0900: Buy IN:400m Run10 Burpees 20 Walking Lunges30 Wall Balls 40 KB Swing 53/3550 SA DB Push Press 50/35 40 KB Swing 53/3530 Wall Balls 20 Walking Lunges10 Burpees Buy Out:400m Run
