WOD

Announcements

Meditation 101: 11 am Saturday, December 9th with KTo

CrossFit 1Force – 1Team Training

Barbell Incline Bench Press (5-6)

A.1 Barbell Incline Bench Press 4 x 5-6 reps

A.2 Palms up Banded Pull Aparts 4 x 20 reps

Metcon (No Measure)

B.1 Yoke Front Rack Hold x 15 secs into 100 ft Carry x 3 sets

B.2 Rear Delt DB Bentover Flyes 3 x 15 reps

Metcon (No Measure)

5 sets of:

30 sec Front Rack Stone Hold @ tough weight

30 secs on AB @ high effort

Rest 1 min

Rest 3 mins

Metcon (AMRAP – Rounds and Reps)

8 min amrap

15 KB Swings (70/53)

15 Pushups

Address:
1501 Grandview Avenue
West Deptford, NJ 08066
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