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 a coach!

CrossFit 1Force – Crossfit

Metcon (Time)

Partner WOD

3 Rounds For Time:

60/42 Bike

40 MedBall Sit Ups Over the Box (20/14)(20” Box for everyone)

20 Power Clean & Jerk (135/95)

Immediately Into…

For Time:

1 Grove Loop Sled Push (45/25# Plate on the Sled)
*Score = Total Time for both workouts. Put Splits in the comments*

**Break Bike, C&J, and Sled however you want. Sit-Ups are 1:1**