WOD

CrossFit 1Force – 1Team Training

Metcon (Time)

CF Work

For time

80 WB (30/20 lb)

60 DB Alternating PS (50 lb)

40 DB Burpees (50/35 lb)

20 Thrusters (135/93)

Rest 10 mins

Clean (2 + 2)

10 EMOM

Odd mins- 2 Cleans + 2 FS (Build by feel and put barbell on the rack)

Even mins- 3 SJ (Build by feel)

Split Jerk (3)

Front Rack Split Squats (8 reps per side)

A.1 Front Foot Elevated Front Rack Split Squats 2 x 8 reps per side

A.2 Glute Ham Raises 2 x 12 reps

A.3 Weighted Pullups 2 x 5-7 reps

Weighted Pull-ups (5-7)