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 firstname.lastname@example.org 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
*Every 25 ft is 1 rep for the farmer’s walk!