WOD

CrossFit 1Force – Crossfit

Barbell Incline Bench Press (6-8)

A.1 Barbell Incline Bench Press 4 x 6-8 reps

A.2 DB or KB Incline Chest Supported Rows 4 x 10 reps

DB Incline Chest Supported Rows (10)

*Elevate bench on box

Metcon (AMRAP – Rounds and Reps)

Partner Workout

18 min amrap

45/30 Pushups * can scale up to Rings!

60/45 Cal Row

75 Lateral Jumps over PVC (20/15) *can scale up to (24/20)