CrossFit 864 – 5:15a.m./9:00a.m.

“So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.”
-Isaiah 41:10

Continuous, unflagging effort, persistence and determination will win. Let not the man be discouraged who has these.
-James Whitcom Riley


Warm up


WOD – 3 Rounds for time:


One arm farmers walk (left arm/rack position) 100 meters (24kg./16kg.) KB
30 Abmat sit-ups
One arm farmers walk (right arm/rack position) 100 meters (24kg./16kg.) KB
30 Back extensions / GHD


Hydrate – Stretch – Refuel


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BE STRONG!
Jay and Janice