WOD

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HERO FRIDAY 20 APRIL 2018

Published on April 19th, 2018 | by Crossfit Sacrifice

COME JOIN US FOR A FREE TRIAL WEEK! GIVE COACH MARK A CALL 706 587 1946 “Iron Ranger” 0:22 Silence 94 Goblet Squats 94 Push Ups 94 Sit ups 94 Russian Swings 22 Burpees

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WOD

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WOD 19 APRIL 2018

Published on April 18th, 2018 | by Crossfit Sacrifice

COME JOIN US FOR A FREE TRIAL WEEK! CALL COACH MARK AT 706 587 1946 4x 2:30 EMOM Max Set Kipping Pull up + 10 Ring Rows Rx+ Strict Pull ups THEN 12:00 AMRAP 5 Wall Walks 5 Pull Ups 50 Double Unders Mobility Cash Out: Banded Shoulder Stretch 2:00 each arm

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WOD

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WOD 18 APRIL 2018

Published on April 17th, 2018 | by Crossfit Sacrifice

COME JOIN US FOR A FREE TRIAL WEEK! GIVE ME A CALL TO GET STARTED COACH MARK 706 587 1946 5RFT: 400m Run 15 Burpees *High Pace* Then until 25:00 to find 3RM Thruster from the floor THEN Core Cash Out: 2:00 L-Sit Hold Every break = 10 AbMat sit ups COMMUNITY FORGED!!

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WOD

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WOD 17 APRIL 2018

Published on April 16th, 2018 | by Crossfit Sacrifice

COME JOIN US FOR A FREE TRIAL WEEK! 4x 2:30 EMOM 10 Front Rack Lunge 135/95 20 Good Mornings after each set THEN “Christine” 3RFT: 500m Row 12 Dead Lift (BW) 21 Box Jump 24/20 THEN Accessory Cash Out: 4 Rounds not For Time: 15 Push Ups 10 Ring Dips

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WOD

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WOD 16 APRIL 2018

Published on April 15th, 2018 | by Crossfit Sacrifice

COME JOIN US FOR A FREE TRIAL WEEK   Weighted Core Wod 6:00 AMRAP 8 Hollow Rocks 15/10 10 Weighted Sit Ups 15/10 12 Russian Twist 15/10 For Time: 500m Row 30 Power Snatch 95/65 50 Wall Balls 30 OHS 95/65 500m Row Mobility Cash Out: 2:30 Couch stretch each leg

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