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



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