DROP IN’S WELCOME $20 CALL COACH MARK TO GET STARTED 7065871946

OR EMAIL: CROSSFITSACRIFICE@GMAIL.COM

WOD WEDNESDAY

9:00 MIN Cap

1:30 Low Plank

100 Flutter Kicks

1:30 Low Plank

100 Flutter Kicks

1:30 Low Plank

THEN

For Time:

1000/800m

Row 5 Rounds:
3 Muscle Ups/Any Type

10 DB Front Rack Lunge @50/35

1000/800m RoW

THEN

Accessory Cash Out:

3 X 12 each arm DB Bent Over Row