WOD

CrossFit 1Force – 1Team Training

A: Clean and Jerk

Clean Lift off to knee w/3 sec pause + Clean + Jerk 2 + 1 + 1 reps every 90-120 secs x 8 sets @ 60-85%

B: Front Squat

FS @ 1010 tempo + 1 ¼ FS 1 + 2 reps every 2:30 secs x 4 sets

Metcon (No Measure)

C.1 Sandbag or D-Ball Hold Stepups 3 x 6-8 reps per side

C.2 Supine Leg Curls w/Sliders 3 x 10-12 reps

Metcon (AMRAP – Rounds and Reps)

12 min amrap @ high effort

10 Burpees over the rower

20 Cal Row