Announcements

Coach Andrew is looking to see if anyone is interested in improving their running ability and overall endurance. If you are interested, you can shoot him an email at andrewnovalsky2@gmail.com or chat with him when you see him in the gym about it.

**Typo in original announcement email. Please resend your email to correct address above**

CrossFit 1Force – Crossfit

Sumo Deadlift (5)

A. Double DB/KB RDL (Toes elevated) 3 x 5 reps @ 3xx1 tempo

B.1 Sumo DL 4 x 5 reps @ 70-80% of 1 rm (Not tng)

B.2 Double DB Front Raises (Shoulder Height) 4 x 8-10 reps

Metcon (3 Rounds for reps)

4 min amrap x 3 sets

4 Knees to Elbow

6 Ball Slams @ tough weight

100 ft Farmers Walk @ heavy weight

rest/walk 1 min after each set

+

Notes:

*Every 25 ft is 1 rep for the farmer’s walk!