CrossFit864

“All of God lives fully in Christ (even when Christ was on earth), and you have a full and true life in Christ, who is ruler over all rulers and powers.”
-Colossians 2:9-10

A sarcastic person has a superiority complex that can be cured only by the honesty of humility.
-Lawrence G. Lovasik

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

Today’s Workout

Part 1 – Posted on board. Include your skill work. Do you need to work on the rings? Double unders? Squat depth?

Part 2 – “Lynne”

5 rounds for max reps. There is NO time component to this WOD

Bodyweight bench press (e.g., same amount on bar as you weigh)
Pull-ups
Post number of reps completed for each round

Rx’d = (There is no half Rx’d. It’s Rx’d or Scaled)
Always have a spotter on the bench. Movement standards apply for both exercises. On the bench – No bouncing, Bar must touch your chest, Full extension (arms/elbows fully locked out on each rep), Butt MUST stay on the bench on all reps! Full lockout before racking the bar (don’t throw the bar back in the rack)
On the Pull-ups chin must be OVER the bar on each rep. Full extension at the bottom of the rep (NO bent elbows at the bottom….this = half rep!) Any grip is acceptable for this workout. Kipping, butterfly or dead hang is acceptable.

Max Reps = Bench until you have to rack the bar. Pull-ups until you come off the bar. 

Train Hard. Train Hard. Train Smart

Post load and reps completed on CrossFit864 Facebook

“Nobody can be so amusingly arrogant as a young man who has just discovered an old idea and thinks it is his own.”
-Sidney J. Harris (1917-1986)

BE STRONG!
Jay and Janice