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