WOD

Announcements

24 Hour Access. Download the HybridAF app from the app store. Register for a new account and choose CrossFit 1Force as your home gym. Once your account is established, you’ll be activated. Please give us about a week to get everyone in and share the rules. We will keep you posted on when the 24 hour access will go live. Note: You need 6 months experience to use this feature.
Saturday Schedule Change:
Bootcamp 7:30 am ( No Kid Care)
CrossFit 8:30 am
CrossFit 9:30 am
Oly 10:30 am (No Kid Care)
We’ll be doing Jenn T’s workout on Metcon Monday
R.I.P Jenn T 2015 (AMRAP – Rounds and Reps)

20:15 AMRAP
35 cal row
Then AMRAP following
9 PS (115/78)
30 box jumps (24/20) step downs
11 squat clean thrusters (115/78)
29 burpees

CrossFit 1Force – Crossfit

QOD: Warm-up (No Measure)

What’s your favorite veggie?

Back Squat

5xx1 tempo + BS 1 + 2 reps every 2 mins x 6 sets (Build by feel)

Metcon (Time)

3 rds

50 ft Double KB or DB Front Rack Walking Lunge Steps @ tough weight

25 KB Swings (53/35 lb)

50 ft D-Ball Bear Crawl Push @ tough weight

+

Finisher Work:

Death by 10m shuttle run