WOD

Announcements

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)

CrossFit 1Force – Crossfit

A: Metcon (No Measure)

8 EMOM

Odd mins- 75 ft Sled Drag (tough weight)

Even mins- Weighted Chinups x 3-5 reps

Weighted Chinups

*Supinated Grip

Sled Drag

Sled Drag (attach to waist) while holding KB’s in Farmers Position 3 x 200 ft
no KB normal sled drag

B: Metcon (No Measure)

8 EMOM

Odd mins- 75 ft Reverse Sled Drag (tough weight)

Even mins- Supinated Grip BB Rows x 6-8 reps

Reverse Sled Drag

Supinated Grip Barbell Row

Metcon (AMRAP – Rounds and Reps)

Partner Workout

16 mins of:

8 Pullups (can scale up to C2B)

100 ft Loaded Carry

20 sec on AB or Row @ high effort

*Alternate full rds

+

Finisher Work:

Half Kneeling Landmine Press x 8-10 reps per side x 2-3 sets

Rope Landmine Rows x 10-12 reps x 2-3 sets *use straps for this