Crossfit Workouts and the Ramblings of a Man seeking complete Sanctification. Romans 12:1 “I appeal to you therefore, brothers, by the mercies of God present your bodies as a living sacrifice, holy and acceptable before God, which is our spiritual worship.”

8/13/15

Warmup

MWOD:

3 (30 sec.) Bretzels each side

10 Cat and Cows

SWOD:

CrossFit Mayhem – CrossFit

Bench Press (5×12 (Complete a set Every 3 mins))

* Weight can stay the Same across, or go Up each set (not Down!)….Challenge Yourself !!! *

WOD:

Metcon (Time)

For Time:

80-60-40-20

Wall Balls (8)

* 400m Run after each set of Wall Balls *

GWOD:

10 Bridge Ups

Hold 30 sec Bridge

10 Sit-up to Straddles

Hold 30 sec. Pancake Split

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