WOD

Announcements

Memorial Day Schedule Friday & Saturday Normal
Sunday: 9 am Endurance, 10 am Murph
Monday: 9 & 10am Murph

CrossFit 1Force – Crossfit

A1: Reverse Grip Bench Press

Reverse Grip Bench Press 5,5,4,4 reps rest 1 min

A2: DB Incline Prone Rows @ 3333 tempo 4 x 6 reps rest 1 min

Metcon (Time)

3 rds

8 D-Ball/Sandbag/Stone to Shoulder @ tough weight

400m run

24/18 Pushups *can scale up to Ring Pushups!

+

Finisher Work:

3 sets of the following

Weighted Chinese Plank Hold x 30-45 secs

KB Half Kneeling Wood Chops x 12 reps per side

Side Star Plank Hold x 30-45 secs per side