WOD

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CrossFit 1Force – Crossfit

A: Crossbody DB Muscle Snatch 3 x 6 reps per side (Moderate)

3 x 6 reps per side (Moderate)

B: Hang PS (Below knee) + Hang Snatch (Below Knee) + OHS 1 + 1 + 1 every 75 secs x 8 sets

*If you can’t OHS, do BTN Snatch Grip PJ

*start @ 50% and build by feel with perfect form

Metcon (Time)

10 rds

3 PS (115/83 lb) *can scale up to (135/95)

6 Box Jumps (24/20) *can scale up to (30/24 in)

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

*Time cap is 17 mins!