Meditation 101: 11 am Saturday, December 9th with KTo

CrossFit 1Force – Crossfit

1-arm Standing Db Strict Press (8 reps per side)

A.1 1-arm DB Standing Strict Press (opposite hand on ring) 3 x 10 reps per side

A.2 Supinated Grip BB Rows 3 x 10-12 reps

Metcon (AMRAP – Rounds and Reps)

15 min amrap

1 Rope Climb

30 ft Burpee Board Jumps

250/200m row

*Scale down for Rope Climbs with Seated Hand over Hand Pulls w/KB Attached x 2-3 ascents (Rope drape over the pullup bar)