WOD

CrossFit 1Force – 1Team Training

Clean and Jerk (1)

A. Clean w/pause @ knee for 5 secs + FS (3 secs pause in the hole) + Jerk up to 80-85% for 2-3 sets

Front Squat (1 + 1)

B. FS @ 8xx1 tempo + 1 ¼ FS 1 + 1 every 90 secs x 6-8 sets @ 65-80% of 1 rm FS

Front Rack Barbell Step Ups (amrap per side)

C.1 Front Rack Stepups 2 x amrap @ 40% of 1 rm FS rest 90 secs betw legs

C.2 Supine Ring Leg Curls 2 x 15 reps

*Put reps in the comment section!

Metcon (AMRAP – Rounds and Reps)

10 min amrap @ high effort

15 T2B

50 ft Odd Object Carry @ tough weight

15/12 Cals on Rower

Address:
1501 Grandview Avenue
West Deptford, NJ 08066
Phone Number:
Email: