WOD

Announcements

24 Hour Access. Download the HybridAF app from the app store. Register for a new account and choose CrossFit 1Force as your home gym. Once your account is established, you’ll be activated. Please give us about a week to get everyone in and share the rules. We will keep you posted on when the 24 hour access will go live. Note: You need 6 months experience to use this feature.
Saturday Schedule Change:
Bootcamp 7:30 am ( No Kid Care)
CrossFit 8:30 am
CrossFit 9:30 am
Oly 10:30 am (No Kid Care)
We’ll be doing Jenn T’s workout on Metcon Monday
R.I.P Jenn T 2015 (AMRAP – Rounds and Reps)

20:15 AMRAP
35 cal row
Then AMRAP following
9 PS (115/78)
30 box jumps (24/20) step downs
11 squat clean thrusters (115/78)
29 burpees

CrossFit 1Force – Crossfit

QOD: Warm-up (No Measure)

What’s your dream job?

A: 3 Position Muscle Snatch

every 90 secs x 4 sets (Light)

B: PS + Hang PS

(can squat here) 1 + 1 every 90 secs x 7 sets

Metcon (AMRAP – Rounds and Reps)

10 min amrap @ high effort

15 PS (75/53)

15 Up n over Box Jumps (24/20)