WOD

Announcements

Thanksgiving Day- 9am only.

Black Friday- 9am and noon only.

Hybrid hours always OPEN!

CrossFit 1Force – Crossfit

Metcon (AMRAP – Rounds and Reps)

Partner Workout

15 min amrap

10 WB (20/14)

8 KB Sumo Stance DL High Pull (53-70/35-53)

6/5 Hand Release Pushups

*Alternating full rds

rest/walk 3 mins

Metcon (Time)

For time

2K/1600m Row *Alternating 250/200m Row (must reset rower after every set)

100 KB Swings (53-70/35-53)

100 Medball OH Abmat Situps over a box (20 in)

+

Finisher Work:

Mobility

1-2 sets of the following:

Samson Stretch x 30-45 secs per side

Pigeon Pose x 30-45 secs per side

Forward Fold Hold x 30-45 secs