WOD

Announcements

Holiday Nutrition Talk, Thursday 11/21 7:30 pm after Booty!

CrossFit 1Force – Crossfit

Back Squat (3)

A. BS up to a heavy set of 3 in 10-12 mins

Metcon (Time)

Partner Workout

For time

75 BS (115/83) *can scale up to (135/95)

150/120 Cal Row or AB (120/100 Cals)

75 PC

*While the athlete is doing the BS, the other athlete will hang off the Pullup bar.

*While the athlete is doing the Row, the other athlete will hold the top of a DL.

*While the athlete is doing the PC, the other athlete will hold the top of a pushup.

Metcon (Time)

Partner Workout

For time

75 BS (115/83) *can scale up to (135/95)

150/120 Cal Row or AB (120/100 Cals)

75 PC

*While the athlete is doing the BS, the other athlete will hang off the Pullup bar.

*While the athlete is doing the Row, the other athlete will hold the top of a DL.

*While the athlete is doing the PC, the other athlete will hold the top of a pushup.