WOD

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Holiday Nutrition Talk, Thursday 11/21 7:30 pm after Booty!

CrossFit 1Force – Crossfit

Low Incline Bench Press (5-7)

Elevate bench on a 4-8 in surface
A.1 Low Incline Close Grip Bench Press 4 x 5-7 reps (elevate bench on a 45 lb plate)

A.2 1-arm Landmine Rows 4 x 8-10 reps per side

1-arm Landmine Rows (8-10 per side)

Metcon (2 Rounds for reps)

6 min amrap x 2 sets

6 Pushup + DB Renegade Rows (Pushup + 1 Row + 1 Row = 1 rep) @ tough weight

7 T2B

8 Russian KB Swings @ tough weight

Rest 2 mins