Gym – CrossFit

In your unfailing love you will lead the people you have redeemed. In your strength you will guide them to your holy dwelling.
—Exodus 15:13

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4 min row

4 min ski

10 push ups

10 air squats

10 lunges ea

5 inch worms

Metcon (Time)


*500m row

**15 Bench Press #135/95

* Alternate Rounds 500m row & 400m run (you’ll have 3 rows & 3 runs)

**Bench weight should be a weight that in a fatigued state you complete minimum of 8 reps