Announcements

The first Run/Endurance Pop-Up will be Friday 6/24 @ 5:30pm with Coach Andrew. If you have a sport/smart watch, fitness tracker, etc. please bring it. We will be discussing the goals and execution of the programming in addition to a thorough run warmup and workout.

CrossFit 1Force – Crossfit

Push Jerk (1 + 1)

A. BTN Press + Press 2 + 2 reps on the min for 4 mins (light)

B. PP + PJ 1 + 1 up to a tough set in 10 mins

Metcon (AMRAP – Rounds and Reps)

18 min amrap

15 Box Jumps (24/20) *Step down

12 Shoulder to OH (95-115/63-73)

9 T2B