WOD

CrossFit 1Force – Crossfit

Sumo Deadlift (1)

A. Uneven Barbell DL 3 reps per side on the min for 3 mins (build from last week)

B. 1-arm Barbell Deficit DL 3 reps on the min for 3 mins (Light)

C. Sumo DL 2 x 3 reps; 2 x 2 reps; 2 x 1 rep *Build by feel

*1 set every 2 mins

Deadlift (1)

Metcon (AMRAP – Rounds and Reps)

Partner Workout

16 min amrap

Amrap Strict Chinups

Odd Object Carry x 100 ft (Stone, Sandbag, D-Ball, Keg etc)

250/200m Row

*alternate full rds!

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West Deptford, NJ 08066
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