WOD

Announcements

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

CrossFit 1Force – Crossfit

Back Rack Reverse Lunge Steps (5 reps per side)

A.1 Back Rack Reverse Lunge Steps 4 x 5 reps per side

A.2 Weighted Ring or P-Bar Dips 4 x 5-6 reps

weighted ring dips (5-6)

Metcon (3 Rounds for reps)

4 min amrap x 3 sets

12 KB Swings (53/35) *can scale up to (70/53)

8 Goblet Stepups (20 in)

24 DU

rest/walk 2 mins

+

Finisher Work:

1-arm Waiters Walk 2 x 120 ft per side

1-arm Farmers Walk 2 x 120 ft per side

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