WOD

CrossFit 1Force – Crossfit

A: 4 Position Pause BS up to a quick single in 7 mins *Nothing over 70% (Build from last week)

B: Back Squat (BS 3 x 3 reps @ 80-90% * 1 set every 2 mins)

Metcon (4 Rounds for reps)

3 min amrap x 4 sets

12 Air Squats

8 Box Jumps (24/20) *step down

4/3 Strict Pullups *can scale up to 1 Rope Climb

Rest 1 min after each amrap