WOD

Announcements

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

CrossFit 1Force – Crossfit

A: Sumo Deadlift

Sumo DL 4,1,4,1,4,1 rest 2 mins

(Not tng and overhand grip only)

B: D-Ball or Sandbag Hold Banded Marching Steps x 3 mins accumulate (Put mini-band across your feet and march in place)

Metcon (2 Rounds for reps)

6 min amrap x 2 sets

5 Left arm 1-arm KB Suitcase DL (70/53) *can scale up to handles at a tough weight

50 ft Left arm 1-arm Farmers Walk

10 Goblet Lunge Steps w/KB

5 Right Arm 1-arm KB Suitcase DL

50 ft Right arm 1-arm Farmers Walk

10 Abmat Situps (arms across shoulders)

Rest 1 min after the 1st amrap