50 Box jumps,
50 Jumping pull-ups
50 Kettlebell swings,
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press, 45 pounds
50 Wall ball shots,
50 Burpees
50 Double unders-  200 Singles

*REMEMBER THIS SATURDAY AT SURFSIDE PIER 9AM IS COACH CATTO’s BEACH WOD.  THE EVENT IS ON THE BEACH AND KIDS ARE WELCOMED.  POSSIBLY EATING AT RIVER CITY CAFE

AFTER WARDS.

“Grace“

135 pound Clean and Jerk, 30 reps

- Use ANY weight need to complete the set.

PLEASE VISIT OUR FACEBOOK PAGE FOR MORE INFO ON CFMBCH UPCOMING FUNDRAISER FOR THE WOUNDED WARRIOR PROJECT. THE EVENT IS MAY 30th @ 10am.

IF YOU PLAN TO ATTEND PLEASE WRITE YOUR NAME ON THE EVENT BOARD IN THE BOX.  THE WWP IS CF VENGEANCE FAVORITE CHARITY AND WE EXPECT 100% PARTICIPATION IN THE EVENT EITHER THROUGH DONATION AND OR PARTICIPATION.

GROUP WARM-UP

STRENGTH-  3,3,3,3,3 Power Snatch

WOD-  RUN 3200 meters

EASTER SUNDAY
REST DAY

WOD @ the Box

UMMM this wasnt happening today, summer is here

“GOOD FRIDAY”

30 Wall Balls/ 4 Thrusters

25 WB/  8 Thrusters

20 WB/   12 Thrusters

15 WB/  16 Thrusters

10 WB/  20 Thrusters

WB 20/14

Thrusters 95/65

REST DAY

For anyone in the Myrtle Beach area CrossFit Vengeance is the only place to work out. Bryan represents everything that is good about the CF community. If you’re a local or you’re traveling thru and looking for a place to wod please check him out @ CrossFit Vengeance

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-Rob Orlando