CrossFit 1Force – Crossfit

Deadlift (1)

A. Double KB DL 2 x 8 reps (Moderate) *KB in between legs

B. DL 1 x 5 reps @ 50 and 60%; 1 x 4 reps @ 70 and 80%; 4 singles @ 85-90% of 1 rm

*50 and 60% will be a EMOM. 70, 80, 85, and 90% will be every 90 secs.

Metcon (No Measure)

8 EMOM

Odd mins- 10 Double KB DL (70/53) + 100 ft Farmers Walk

Even mins- 10 Abmat Situps + 10 Hollow Rocks + 10 sec Hollow Hold

*Can use handles if you want to go heavier

Rest 2 mins

Metcon (No Measure)

8 EMOM

Odd mins- 50 ft Weighted Bear Crawl Sled Drag (Heavy)

Even mins- Stone or Sandbag Front Rack Hold x 30-40 secs (tough weight)