WOD

CrossFit 1Force – Crossfit

A1: Close Grip Bench Press

1 Close Grip Bench Press 10,8,6,4 reps rest 60-90 secs

A2: 1-arm Landmine Rows

1-arm Landmine Rows 4 x 8-10 reps per side rest 60-90 secs

Metcon (Time)

For time

50 Straight Legged Abmat Situps

25 KB Swings (53/35) *can scale up to (70/53)

200 ft Medball Push Bear Crawl (20/14)

25 KB Swings

50 Abmat Situps (arms across shoulders)