WOD

Announcements

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

CrossFit 1Force – Crossfit

Push Press (3)

A. PP 4,4,3,3 reps (slowly lower down each rep and reset)

B. Seated DB Arnold Press 2 x 8 reps per side

DB Arnold Seated Strict Press (8)

Metcon (Time)

For time

10/20/30 reps

Prisoner Stepups (24/20)

PP (95/68) *can scale up to (115/78)

Box Jumps (24/20) *step down

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Finisher Work:

Heavy Farmers Hold x 3 mins accumulate @ tough weight