WOD

Announcements

Sunday Benchmark:
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups

CrossFit 1Force – CrossFit Endurance

Metcon (No Measure)

35 EMOM

Min 1- 40 sec Row @ tough effort

Min 2- Uneven Carry x 60 ft per side

Min 3- 30 secs on AB @ high effort

Min 4- 5/10/15/20m Shuttle Run

Min 5- 8 Ball Slams (30/15) *can scale up to (50/30 lb)

+ 4/3 Strict Chinups (Can scale up to 1 Rope Climb)