WOD

Announcements

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

CrossFit 1Force – Crossfit

A: 1-arm L-Seated DB Arnold Press 2 x 8 reps per side (Moderate)

B: PP + PJ + SJ 3 + 2 + 1 rep every 2:30 secs x 4 sets *nothing over 80% of 1 rm SJ

Split Jerk (JUST FOR 80% #s)

Metcon (AMRAP – Rounds and Reps)

Partner Workout

18 mins of the following:

50 ft Sled Push or Sled Drag (Heavy)

8 DB Shoulder to OH (50/35)

50 ft Reverse Sled Drag

24 DU

*Partner alternate full rds

* Each 50ft is 1 rep

*Score is total rounds & reps with partner