WOD

Announcements

Sunday Benchmark:
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups

CrossFit 1Force – Crossfit

A: Push Jerk

PJ up to a tough set of 2 reps in 12 mins

Metcon (Time)

3 rds

12 Shoulder to OH (135/95 lb)

18 Goblet Up n over Stepups (53/35 lb) (24/20)

24 Weighted Abmat Situps (DB across your chest)