WOD WEDNESDAY 4 Rounds FOR TIME:25 PVC Sit Ups 1:00 Low Plank 8:00 Cap THEN 15:00 MIN AMRAP7 Power Snatch 115/75 14 Box Jump21 KB Swing 70/53 42 Double Unders THEN Mobility Cash Out: 2:00 Squat Rock Bottom Hold. 3:00 Rolling Out Lumbar Spine.
TRANSFORMATION TUESDAY Every 1:45 X 61 Power Clean + 1 Hang Squat Clean + 1 Front Squat THEN 14:00 MIN AMRAP10 Burpees10 Pull Ups10 Front Squats 135/95 *Add 2 Front Squats Every Round THEN Accessory Cash Out: 3 X 10Barbell Lunges 135/95
DROP IN’S WELCOME $20. CALL COACH MARK TO GET STARTED 7065871946 OR EMAIL: CROSSFITSACRIFICE@GMAIL.COM MOTIVATIONAL MONDAY Teams of 2 28:00 MIN AMRAP 200m Run Together 30 Wall Balls40 Calorie Row 50 GHD Sit Ups THEN Core Cash Out: 1:00 Low Plank 100 Flutter Kicks 1:00 Low Plank 100 Flutter Kicks 1:00 Low Plank
SHOUTOUT SATURDAY OPEN TO THE PUBLIC WOD 0900. COME JOIN US FOR A FREE WORKOUT. 22:00 Team AMRAP 10 KB Lunges 10 Burpees 10 Goblet Squats RX 53/35 Scaled Use Med BallEach partner does a full round then swaps.
HERO WOD FRIDAY SINCE 2010! “Ricky” 20:00 MIN AMRAP 10 Pull Ups5 KB Dead Lifts 2×50/358 Push Press 135/95 THEN Core Cash Out:3 Rounds:1:00 Low Plank25 PVC or GHD Sit Up U.S. Army Sergeant William “Ricky” Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died
