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
