WOD

Announcements

Saturday 12/9- 1 Force Holiday Get Together at Bonesaw Brewery in Deptford from 5:30pm- 9:30pm.

The Final PR Opportunity for the Fall Reset will be a Clean & Jerk on Saturday 12/9

Reminder NO CLASSES this Saturday 12/9. Fall Reset Wod @ 9am.

CrossFit 1Force – Crossfit

Shoulder Press (3)

A.1 Strict Press 5 x 3 reps (build by feel)

A.2 1-arm Farmers Walk 5 x 75 ft per side @ tough weight

1-arm Farmer’s Carry (75 ft per side)

Metcon (8 Rounds for time)

Every 2 mins complete the following x 8 sets:

5/10/15/20m Shuttle Runs

5 PP (95/63 lb)

10 Weighted Abmat Situps @ tough weight