CrossFit864 Strength and Conditioning

“And whatever you do, in word or deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through him.”
-Colossians 3:17

“Only those who are truly aware of their sin
can truly cherish grace.”
-C.J. Mahaney

Today’s WOD – 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Warm-up starts 15-20 minutes before the buy in.

Buy In – Starts at time posted above.
Arrive in time to warm up before the buy in starts.

Strength – Press (work up to your 3 RM)
Strict, Overhead – Full ROM (range of motion)

Conditioning – 5 Rounds AFAP:

1 Press
2 Strict Pull-ups

1 Press
4 Strict Pull-ups

1 Press
6 Strict Pull-ups

RX’d Movement Standards:
Press = Strict Press
Load = Use heaviest weight on 3 RM

Pull-up = Full ROM
Palms forward
chin over bar
full extension at bottom

Cash Out – Finish Strong!
It’s not over until the cash out is finished.
Anything less scales the entire WOD.
Finish it or Scale it.

Cyber Monday Special – ends Tuesday at 9:00p.m.

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BE STRONG!
Jay and Janice