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



*Runs will be done together.

*Split up reps as needed.

*Alternate the Medball as needed for the run.