Announcements

1Force Fall Reset- 10/9/23- 12/9/23. Sign up on the whiteboard in the back of the gym by 9/29/23.

$30 buy in- money will be used for winning team prizes plus food for our celebration at the end.

If you have any questions please ask any coach!

CrossFit 1Force – Crossfit

Strength

EMOM x 4 Sets: 1 Hang Power Snatch + 2 Snatch Balance

E2MOM x 5 Sets: 3 Paused Snatch *2 to 3 sec Puase @ the knee* (Power or Full)(Not TNG)

Snatch

Power Snatch

Metcon (Time)

For Time (12 min Cap)

Buy In:

1000/800m Row

In Remaining Time:

12-9-6

Sandbag/D-Ball to Shoulder (100-150/50-100)

Lateral Burpees Over the Bag