WOD

Announcements

Halloween Candy Drop Off 10/30- Nov 6th Last year we collected 53lbs! We’ll be sending them to Hearts United Against Cancer who deliver comfort packages to men, women and children battiling cancer. 💜 Since they take mostly hard candy and cannot accept chocolate or peanut products, we’ll be donating those delicious treats to our Troops.

CrossFit 1Force – Crossfit

A: 1-arm Single leg Suitcase Deficit DL

3 x 5 reps per side (stand on 45 lb plate)

B: Deadlift

4,2,4,2,4

Metcon (AMRAP – Rounds and Reps)

Partner Workout

18 mins of:

5/10/15/20m shuttle run

100 ft Sled Push @ moderate weight (50 ft forward + 50 ft backwards)

*Partner A does a full rd while partner B holds KB in the goblet position

Full shuttle run counts as 1, Forward Sled -1 Backward Sled 1

PUT WEIGHT IN COMMENTS

Weight does not include weight of sled.

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Finisher Work:

1.5 miles run @ 70-80% effort