DROP IN’S $20! COME IN AND JOIN US FOR A WOD. ANY QUESTIONS CALL COACH MARK 7065871946

OR EMAIL: CROSSFITSACRIFICE@GMAIL.COM

WOD WEDNESDAY

5:00 MIN Skill AMRAP
3 Chest To Bar/ Pull Ups

6 Ring Dips
3 Jumping Muscle Up/ Ring Turn Overs

THEN

CF Games 2011 Triplet Sprint:
4 Rounds For Time:

5 Ring Muscle Ups

10 Dead Lifts 245/165

15 GHD Sit Ups *After Each Round Sprint
R1) 50m
R2) 100m
R3) 150m
R4) 200m
Rich Froning 7:23

THEN

Accessory Cash Out:

3 X 10 each arm DB Hammer Curls