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
PJ + SJ
up to tough set in 10 mins
(solid technique here. We are not going for a max here.)
Metcon (Time)
Partner Workout
2 rds
30 Strict Press (75/53) *can scale up to (95/68)
60/48 Cal Row
Right into:
1 round
100 KB Sumo DL High Pull (53/35) *can scale up to (70/53)
100 Russian KB Swings
*21 min time cap