WOD

Announcements

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

CrossFit 1Force – Crossfit

Metcon (Time)

For time

500m row or 25/18 Cals on AB (You choose)

then:

18/15/12 reps

Up n over Burpee Box Jumps (24/20)

Pullups *can scale up to C2B

Then:

500m row or 25/18 Cals on AB

Then:

9/6/3 reps

Up n Over Burpee Box Jumps (24/20) *scale up to higher if you can here (30/24 in)

Pullups *scale up to Bar MU here if you can

Then

500m row or 25/18 Cals on AB

*21 min time cap

+

Finisher Work:

BS 4 x 6 reps @ 70-80% *1 set every 2:30 secs