WOD

CrossFit 1Force – Crossfit

A: 1-arm KB or DB Strict Press x 6 reps into 1-arm Waiters Walk x 100 ft per side x 3 sets (moderate weight)

B: Push Jerk (PJ up to tough set of 4 in 10 mins)

B: Push Jerk (PJ up to tough set of 4 in 10 mins)

Metcon (AMRAP – Reps)

10 EMOM

Odd mins- PP x 30 sec amrap (75/55 lb)

Even mins- 12/8 Cals on AB *adjust if needed

*Score is total PP

Rest 2 mins

Metcon (No Measure)

8 EMOM

Odd mins- Seated Medball Russian Twist x 30 sec amrap

Even mins- Front Lean Rest on Rings x 20-40 secs (can scale down to the floor if needed)