WOD

Announcements

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

CrossFit 1Force – Crossfit

Metcon (No Measure)

15 mins of: (Just flow through)

Double KB Front Rack Walk x 100 ft

Front Lean Rest on Rings x max hold

Reverse Sled Drag x 100 ft

Half Kneeling Banded Pallof Presses x 12 reps per side

Rest as needed

Metcon (AMRAP – Rounds and Reps)

Partner Workout

15 mins of:

10/7 Cals on AB

10 Pullups *can scale up to Bar MU (5/3 reps)

50 ft 1-arm Extended Sled Drag per side @ tough weight

*Alternating full rds

Address:
1501 Grandview Avenue
West Deptford, NJ 08066
Phone Number:
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