WOD

Announcements

Rowing Clinic: 2/17 10 am Open to 12 athletes per class.
9 am will be endurance. Please reserve ahead of time. If the 10 am fills up, we’ll add an 11 am with 12 spots.

CrossFit 1Force – Crossfit

A: 2 Position Hang Clean + FS

every 90 secs x 8 sets *Build by feel

(above knee and below knee)

A: 2 Position Hang Clean + FS

every 90 secs x 8 sets *Build by feel

(above knee and below knee)

B: DB Bulgarin Split Squats

3 x 5 reps per side @ 4xx1 tempo per rep

Metcon (AMRAP – Rounds and Reps)

12 min amrap

Ascending ladder by 2 reps

Hang PC (115/78)

WB (20/14)

*Score is Round and Rep

* If you are at number 12s and get 12 Hang PC and 5 wall balls your score is 12rds 17 reps

+

Finisher Work:

2-3 sets of:

Barbell Rollouts x 10-15 reps

Seal Walk w/sliders x 30-50 ft

V-ups x 15-20 reps