CrossFit 864 – WOD
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Four rounds for time of:
Run 400 meters
50 Squats
If you are not competing a full squat on each rep – you are doing a scaled workout. If you are doing the workout RX’d then do not count a rep that is incomplete. If you have been CrossFitting for any amount of time you know the importance that is placed on form and full range of motion.
A proper squat has hips below knee height, weight on the heels, knees in alignment with the feet.
“For God did not send his Son into the world to condemn the world, but to save the world through him.”
– John 3:17
“It is only through work and strife that either nation or individual moves on to greatness. The great man is always the man of mighty effort, and usually the man whom grinding need has trained to mighty effort.”
– Theodore Roosevelt, April 27, 1900
BE STRONG!
Janice and Jay