“Sign of the Devil”? Definitely an appropriate workout name given who the creator is, right Chris??
CrossFit Striking:
“Sign of the Devil”
6 min amrap 10 A frame kicks 50′ Tire pull (140/105) 10 Knees (Alt)
* rest 1 min *
6 min amrap
10 combos (1-2-3-4)
3 tire flips
10 combos (2-1-rear elbow)
* rest 1 min *
6 min amrap
* rest 1 min *
6 min amrap
10 combos (1-2-3-4)
3 tire flips
10 combos (2-1-rear elbow)
* rest 1 min *
6 min amrap
20 Sledge Strikes
5 Slamball Burpees
20 Palm Strikes
20 Palm Strikes
KB Class WOD:
AMRAP in 15 minutes
30 reps 24 in. Box-jump
20 reps American Swing (55/35)
10 Pull-ups
CF Class WOD:
Three rounds for time of:
Run 400 meters
75/55 pound Squat snatch, 15 reps
9 Handstand push-ups
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- Who keeps leaving the mystery chalk marks? :)
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- CF Class Postings
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- KB Class Postings
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- CrossFit Striking Class Postings
