WOD

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

A: Sumo Deadlift

3 x 5 singles @ 70%; 3 x 3 singles @ 80%

B: Prone DB Alternating Rows

3 x 8 reps per side

Metcon (Time)

For time

75 Up n over Burpee Box Jumps (24/20)

*every 2 mins, stop and complete 10 Ball Slams @ tough weight

+

Finisher Work:

Every 90 secs x 6-8 sets

1 Legless Rope Climb (can use feet)

Kipping Hspu x 5-10 reps