WOD

CrossFit 1Force – 1Team Training

A: Snatch

A. Snatch Lift to knee + Snatch Pull + Snatch high Pull + Snatch 1 + 1 + 1 + 1 every 2 mins x 4 sets @ 60-75%

B: Back Squat

10 EMOM

Odd mins- BS x 2 reps @ 70-75% @ 35×1 tempo

Even mins- Reverse Sled Drag x 60 ft (moderate load)

Metcon (Time)

8 rds

5 Double Hang KB C+J (53/35 per hand)

10/7 Cals on AB

30 DU