WOD

CrossFit 1Force – Crossfit

A: PC w/pause @ knee (3 secs pauses) up to a quick double in 7 mins

B: Clean w/pause @ knee up to a quick double in 7 mins

Metcon (4 Rounds for reps)

4 rds

1 min on AB

1 min PC (95/68)

1 min Up n over Box Jumps (24/20)

Rest 1 min

Cals +Reps is score