WOD

CrossFit 1Force – 1Team Training

Deadlift (3)

A. Deficit DL 3 x 3 reps @ 60-70%; DL 3 x 3 reps @ 75%

Close Grip Bench Press (3-6)

B.1 Close Grip Bench Press 3 x 3-6 reps

B.2 Supinated Grip BB Rows 3 x 8-10 reps

Supinated Grip Barbell Row (8-10)

Metcon (No Measure)

C.1 DB Hammer Curls 2 x 15 reps

C.2 DB Skull Crushers 2 x 15 reps

Metcon (Calories)

10 mins on AB @ 80% effort

Right into

1.5 mile run

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