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.”

8/16/15

Warmup

MWOD:

3- (30 sec) Chest Openers

10 each Hamstring IT Band Stretch

SWOD:

1 mile Run for time

WOD:

Metcon (Time)

20-18-16-14-12-10-8-6-4-2

Bench Press (115)

Barbell Lunge Walk (75)

GWOD:

5 set 30 sec.

Hollow Rocks

Super mans

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