WOD

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

Metcon (Time)

For time

50 Hang PC (135-155/93-103)

50 Alternating Box Jumps (24/20) *Can scale up to (30/24)

1 Grove Loop w/Medball (20/14)

50 PC (145-165/103-113)

50 Up n Over Box Jumps

1 Grove Loop w/Medball

50 KB Swings (53-70/35-53)

50 Burpees over the Bar

1 Grove Loop w/Medball

+

Notes:

*Runs will be done together.

*Split up reps as needed.

*Alternate the Medball as needed for the run.