WOD

CrossFit 1Force – 1Team Training

A: PC *off blocks @ knee 2 x 3 singles @ 70%, 2 x 2 singles @ 75%, 2 x 1 @ 80%

B: Stagger Stance Barbell GM 3 x 8-10 reps per side

C1: Turkish Get Up

TGU x 2 reps into 1-arm Waiters Walk x 100 ft per side x 3 sets @ tough weight

C2: Strict Pullups

Weighted Pullups x 2-4 reps (drop the weight) Strict Pullup x amrap x 3 sets

Metcon (Time)

2 rds

10 Burpee Ring MU

30 Double KB Russian Swings (53/35 per hand)

1K row