WOD

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CrossFit 1Force – Crossfit

A: 1-arm Suitcase Deficit DL 6,6,4,4 reps per side (Use handles or heavy KB’s)

B: 1-arm Reverse Sled Drag 3 x 75 ft per side (hamstring focus)

Metcon (AMRAP – Rounds and Reps)

Partner Workout

18 mins of the following:

10 DL (185/125 lb)

15 Abmat Situps (arms across shoulders)

200 ft Shuttle run w/Medball (20/14) (50 ft backpedal + 50 ft forward *twice)

*Alternate full rds

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Finisher Work:

Not for time

200m Double KB Front Rack Walk (53/35 lb per side)

300m Sandbag Carry @ tough weight