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

Warm-up / Range of Motion

9 Rounds of:

5 Burpee/Box Jumps
5 Swings – each side (Kbell or Dbell)

finish with 100 Abmat Sit-ups

Hydrate / Stretch / Refuel

“He who dwells in the shelter of the Most High will rest in the shadow of the Almighty.”
– Psalm 91:1

“What this power is I cannot say; all I know is that it exists and it becomes available only when a man is in that state of mind in which he knows exactly what he wants and is fully determined not to quit until he finds it.”
-Alexander Graham Bell

“Poor form in the gym is caused by insufficient yelling”.
-Mark Rippetoe, Strength Coach

Post your time on CrossFit 864 Facebook

BE STRONG!
Janice and Jay