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

Close Grip Bench Press (4)

A. 1-arm DB/KB Alternating Bench Press w/twist 2-3 sets x 6 reps per side (moderate)

B.1 Close Grip Bench Press 3 x 4 reps (build by feel. 1st rep pause at your chest for 3 secs and the next 3 reps *no pauses)

B.2 Double DB/KB Alternating Batwing Rows 3 x 8-10 reps per side

Double Alternating Batwing Rows (8-10 per side)

*Use DB/KB’s

Metcon (8 Rounds for reps)

Every 2 mins complete the following:

200m Run

Amrap Pushups (hands on DB’s)/Amrap Abmat Situps (arms across shoulders)

Rest 30 secs after each round x 8 sets



*Rounds 1,3,5,7 will be Pushups.

*Rounds 2,4,6,8 will be Situps.