WOD

Announcements

The Final PR Opportunity for the Fall Reset will be a Clean & Jerk on Saturday 12/9

CrossFit 1Force – Crossfit

Metcon (Time)

Stadium Style

For time

20/16 Cals on AB

20 KB Swings (53/35 lb)

20 Hand Release T Pushups

20 Up n Over Box Jumps (24/20)

20 PVC V-ups/Knee Tucks

20 1-arm DB Hang Alternating C + J (50/35/20 lb)

20 Seated Medball Twists (1 + 1 = 1 rep) (20/14/10 lb)

20 1 DB Thrusters (50/35/20 lb)

20/16 Cals on Row
Notes:

*This will be a stadium style type workout just like the last one.

*You will be able to move along the chipper if the station in front of you is not being used.

*If the station in front of you is being used, you will have to wait until that athlete completes all of their reps.

*Once you have complete the row, the workout is over for each athlete.

*Score is total time it takes for everyone to go through the workout.

Clean and Jerk (1)

Establish a Heavy Single C+J in 15-20 mins

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*Both teams will have a guy and girls barbell.

*Teams will help assist each other in loading and unloading the barbells.

*Score is total weight accumulated as a team.