WOD

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CrossFit 1Force – Crossfit

Metcon (AMRAP – Rounds and Reps)

20 min amrap

`50 DU

40 1-arm DB Hang PC + Jerk (50/35 lb) *switch arms every 5 reps

30 1-arm DB OH Walking Lunge Steps *switch arms every 5 steps

20 T2B

10 C2B Pullups (can scale up to Bar MU if you like)

+

Finisher Work:

FS @ 1010 tempo 3-4 singles (Barefoot and band above knees)

*stay active at the bottom of your squat! DON’T COLLAPSE

Front Squat