Announcements
Memorial Day Schedule- 9am only. Murph will be the wod. 1 mile run, 100 pull ups, 200 push ups, 300 air squats, 1 mile run. Scalable for all levels!
1FORCE BASEBALL GAME OUTING(PHILLIES vs NATIONALS FRIDAY JUNE 30th @6:05PM)
DEADLINE TO PUT NAME ON LIST IS JUNE 2ND!!! (Tell a coach if you are interested or you can write your name on the clipboard in the front of the gym)
CrossFit 1Force – 1Force Weightlifting Class
Metcon (No Measure)
A. EMOM x 5 -High Hang Muscle Snatch + Drop Snatch (1 + 2)
B. EMOM x 5 – Mid Thigh Hang Snatch + Above Knee Hang Snatch (1+1)
C. 15 to 20 min to build to a tough set of 2Hang Snatch (Below Knee) *rest 90 secs to 2 min between sets*
