Gym – CrossFit

Now to him who is able to do immeasurably more than all we ask or imagine, according to his power that is at work within us, to him be glory in the church and in Christ Jesus throughout all generations, for ever and ever! Amen.
—Ephesians 3:20-21

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20 minutes to complete

5 minutes row, bike, or ski

30 Air Squats (work on techniqe….don’t check the box)

20 Roll Over V Sits

30 PVC OHS (work on techniqe….don’t check the box)

15 Beat Swings

10 Cossack Squats

50 Russian KB (its meant to warm up hips)

Shoulder Press (5-5-5-5)

10 minutes to fined

bar from rack perform sets of 5 adding weight each set until a top set of 5 is achieved.


Metcon (3 Rounds for reps)

3 sets


10 Wall Ball #20/14

10 Hang Power Clean 115/75#

rest 1:00 b/t