DROP IN’S WELCOME $20. CALL COACH CAPP OR COACH DJ TO GET STARTED 706 289 3278 OR 334 704 4928 OR EMAIL: CROSSFITSACRIFICE@GMAIL.COM
WOD WEDNESDAY
5:00 AMRAP
100 AbMat SitUPs
MAX TTB
*SCORE TTB’S
THEN
9:00 AMRAP
200m Sprint
15 KB Swing 70/53
15 Box Jumps 24/20
-2:00 REST-
9:00 AMRAP
16/12 Cal Row
100m Farmers Carry 50/35s
30 Hollow Rocks
THEN
Mobility Cash Out:
Foam Roll Lumbar Spine 3:00.
Smash Calves 2:00 Each Using KB.