CF864 Strength and Conditioning

For the wages of sin is death, but the free gift of God is eternal life through Christ Jesus our Lord.
-Romans 6:23

The strength of a man consists in finding out the way in which God is going, and going in that way too.
-Henry Ward Beecher

Today’s WOD’s – start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Rx = Movement Standards/Load/ROM/Form

Skill Work – Goat work. Work on TGU today.

Buy In – always as a group

WOD – EMOM – 16

Even – 15 KBS (24kg./16kg.) Beast (32kg./24kg.)

Odd – 15 KB Step-ups (same KB as swings)

15 total steps on box / hold KB both hands at chest level

Cash Out – Finish Strong

CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014

be strong!
Jay and Janice