Memorial Day Schedule Friday & Saturday Normal
Sunday: 9 am Endurance, 10 am Murph
Monday: 9 & 10am Murph

CrossFit 1Force – Express Class

Metcon (Time)

3 rds

8 D-Ball/Sandbag/Stone to Shoulder @ tough weight

400m run

24/18 Pushups *can scale up to Ring Pushups!


Finisher Work:

3 sets of the following

Weighted Chinese Plank Hold x 30-45 secs

KB Half Kneeling Wood Chops x 12 reps per side

Side Star Plank Hold x 30-45 secs per side