WOD

CrossFit 1Force – Crossfit

Back Squat (1 + 3)

A.1 BS @63×1 tempo + BS 1 + 3 reps x 4 sets rest 1 min

A.2 Weighted Chinups 4 x 3-6 reps

Weighted Chinups (3-6)

*Supinated Grip

Metcon (AMRAP – Rounds and Reps)

10 min amrap @ high effort

15 WB (20/14) *can scale up to (30/20)

15 KB Swings (53/35) *can scale up to (70/53)

+

Finisher Work:

2-3 sets of:

Barbell Rollouts x 10-12 reps

Standing Barbell Landmine Windshield Wipers x 12-15 reps per side