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 andrewnorvalsky2 @gmail.com or chat with him when you see him in the gym about it.

CrossFit 1Force – Crossfit

Front Squat (5)

A. FS up to a tough set of 5 in 10 mins (build by feel)

Metcon (AMRAP – Rounds and Reps)

18 min amrap

500/450m Row

20 PP (95/63)

60 DU (90 SU)

500m/450m Row

20 FS

60 DU

500m/450m Row

20 Thrusters

60 DU

+

Notes:

*Every 100m row is 1 rep.