WOD

CrossFit 1Force – Crossfit

Metcon (AMRAP – Rounds and Reps)

15 min amrap

Ascending Ladder by 3 reps

FS (115/78) *can scale up to (145/105 lb)

T2B

DU x 10 reps (This will go up by 10 reps here)

*For example 3 FS, 3 T2B, 10 DU, 6 FS, 6 T2B, 20 DU etc

Rest 5 mins

Metcon (AMRAP – Reps)

5 min amrap

750m Row

Amrap No Pushup Burpee Box Jumps (20/15 in) *can scale up to (24/20)

+

Split Jerk

Finisher Work:

Pause SJ (hold dip for 3 secs) 6 x 2 reps *working around 70-80% of 1 rm SJ