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

And what do you benefit if you gain the whole world but lose your own soul?
-Mark 8:36

Three great forces rule the world: stupidity, fear and greed.
-Albert Einstein

WOD

Starting as a group:
1 minute plank
1 minute hold on rings – top position
1 minute hold – chin over bar
1 minute in squat stretch – holding kettlebell in goblet squat position

10 Rounds for time:

7 Front Squats (135/95)
7 Dbell / Kbell Floor Press (50-55/ 30-35) (Go AHAP)
100 Meter Sprint (50 meter out and back)

Rx’d – must use at least the weight posted but go heavier if you can. Post load used.
Be a BEAST! Do you want it to be easy or do you want it to make you stronger? Yea, that’s what I thought!

Post you workout on Facebook. Do you post them all or just some of them?
http://www.facebook.com/pages/CrossFit864/120616656262

Great to see so many of you fired up on Monday as you worked through hitting some good numbers on your 5 rep deadlifts!

Hope that your week is off to a great start!

BE STRONG!
Jay and Janice