WOD

Announcements

Coach Andrew is looking to see if anyone is interested in improving their running ability and overall endurance. If you are interested, you can shoot him an email at andrewnovalsky2@gmail.com or chat with him when you see him in the gym about it.

**Typo in original announcement email. Please resend your email to correct address above**

CrossFit 1Force – Crossfit

Back Squat (3)

A. Goblet Lateral Stepups 2-3 sets x 5 reps per side (20 in and moderate)

B.1 BS 4 x 3 reps *1st rep @ 55×1 tempo and next 2 reps no tempo *Working around 65-75%

B.2 Weighted Chinup up to a tough triple in 4 sets

Weighted Chinups (3)

*Supinated Grip

Metcon (Time)

For time

21/15/9 reps

WB (20/14)

9/7/5 reps

Strict Pullups

Odd Object Carry @ tough weight x 200m (if done outside) or 400 ft accumulate (if done inside)

15/12/9 reps

WB (20/14)

Pullups (Kipping) *Can scale up to Strict Chinups (9/7/5 reps)

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Notes:

*You will only do the Carry one time. You will do the 21/15/9 couplet, do the 200m carry, do the 15/12/9 couplet, and then that will be time.