WOD

CrossFit 1Force – 1Team Training

Clean and Jerk (1)

A. Clean + Hang Clean (Below knee) + Jerk up to a heavy set in 12 mins

Front Squat (3)

B. ¼ Squat (off safety bars or rack) x 5 reps + FS x 3 reps x 3 sets @ 80-90% of 1 rm clean

clean grip rdl (5)

C.1 Clean Grip RDL (can use straps) 5 x 5 reps

C.2 Glute Ham Raises 5 x 8 reps

Metcon (3 Rounds for time)

3 rds

20/15 Cals on AB

20 KB Swings (70/53)

20 Burpees to a target

Rest 2 mins

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