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

7 Rounds for time:

100 meter sprint
8 kettlebell swings
16 push-ups

FORM/FROM (full range of motion)
Remember the importance of your form and getting full range of motion on every exercise.
Push yourself as hard as you can go BUT do not sacrifice form or range of motion just to get a faster WOD time than the person beside you. If you are capable of performing the exercise in the proper way and choose to not to because it is more difficult then you should consider yourself doing a scaled version of the workout. We are always concerned about your safety and the fact that you get as much as possible out of the exercise …that is why we spend so much time emphasizing the importance of this issue.

Sprint: to run or go at top speed especially for a short distance
Merriam-Webster Dictionary

3-2-1-Go HARD!

Sitting down, Jesus called the Twelve and said, “If anyone wants to be first, he must be the very last, and the servant of all.”
-Mark 9:35

“But our citizenship is in heaven. And we eagerly await a Savior from there, the Lord Jesus Christ,”
– Philippians 3:20

“The greatest results in life are usually attained by simple means and the exercise of ordinary qualities. These may for the most part be summed up in these two – common sense and perseverance.”
-Owen Feltham

Post your times on CrossFit864 Facebook

Hope that your week is off to a great start
BE STRONG!
Janice and Jay