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.”

8/30/15

Warmup 

MWOD: 

3 (30 sec) Anterior Shoulder Stretch 

10 each Banded Overhead Shoulder Stretch 

10 each Abductor Band Stretch 

SWOD: 

Bench Press 5×10 @135 

WOD: 

Metcon (Time) 

3 rounds: 

45 Wallballs (8) 

30 second Plank

15 pushups

200 Jump Ropes 

Cashout: 

3 mile Bike Ride

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