CF 864 – WOD 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m

CrossFit 864’s own “Hero Workout” named in honor of Fallen South Carolina State Trooper Mark Coates who was killed in the line of duty. This was our Grand Opening WOD. Give this workout 100% today in honor of Mark!

“R-21”

3 Rounds for Time:
400 meter run
21 chest to bar pull-ups
21 kettlebell swings (m/50-55 w/30-35)
21 burpees
21 toes to bar

“If anyone says, “I love God,” yet hates his brother, he is a liar. For anyone who does not love his brother, whom he has seen, cannot love God, whom he has not seen. And he has given us this command: Whoever loves God must also love his brother.”
– 1 John 4:20-21

We shall draw from the heart of suffering itself the means of inspiration and survival.
– Sir Winston Churchill

BE STRONG!
Janice and Jay