Announcements

Memorial Day Schedule- 9am only. Murph will be the wod. 1 mile run, 100 pull ups, 200 push ups, 300 air squats, 1 mile run. Scalable for all levels!

1FORCE BASEBALL GAME OUTING(PHILLIES vs NATIONALS FRIDAY JUNE 30th @6:05PM)

DEADLINE TO PUT NAME ON LIST IS JUNE 2ND!!! (Tell a coach if you are interested or you can write your name on the clipboard in the front of the gym)

CrossFit 1Force – Crossfit

Hang Power Snatch (1)

A. Hang PS up to a tough single in 8-10 mins (empty bar)

Metcon (AMRAP – Rounds and Reps)

Partner Workout

24 min amrap

40/32 Cals on AB

40 1-arm DB Alternating Hang PS @ tough weight

200m Medball Run (20/14 lb) *Alternate at 100m mark

20 Double DB No Pushup Burpee Stepups @ tough weight (24/20)

40 1-arm DB Alternating Hang Clean + Jerk @ tough weight

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Notes:

*Alternate reps however you like!