WOD

CrossFit 1Force – Crossfit

A: Double DB Seated Arnold Press 3 x 6 reps (Moderate)

*after each set do 30 secs Farmers Hold (shoulders down and back)

B: Push Jerk ( PJ 5,4,3,2,1 reps rest 90-120 secs )

Metcon (No Measure)

16 EMOM

Odd mins- 14/10 Cals on Row (Adjust cals if needed)

Even mins- 12/8 Cals on AB (same as above)