WOD

CrossFit 1Force – 1Team Training

Rack Pulls (3)

A. Rack Pulls 4 x 3 reps

Floor Press (10)

B.1 Reverse Grip Floor Press 3 x 10 reps

B.2 Supinated Grip BB Rows 3 x 10-12 reps

B.3 Half Kneeling Landmine Twist 3 x 12 reps per side

Supinated Grip Barbell Row (10-12)

Metcon (No Measure)

AB Work

1 min @ tough effort

Rest 45 secs x 7 sets

Rest 5 mins

Metcon (Time)

For time @ max effort

250m row

15 KB Swings (70/53)

25 Burpees

15 KB Swings

250m row