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.