WOD

CrossFit 1Force – Crossfit

Metcon (AMRAP – Rounds and Reps)

8 min amrap

8 Shoulder to OH (135/95)

16 Prisoner Walking Lunge Steps *can scale up to 8 Pistols (4 per side)

Rest 3 mins

Metcon (AMRAP – Rounds and Reps)

10 min amrap

10 Pullups *can scale up to C2B

20 Air Squats

30 DU

+

Finisher Work:

2-3 sets of:

Weighted Hollow Hold x max hold

Side Plank Hold x 30-45 secs per side

Address:
1501 Grandview Avenue
West Deptford, NJ 08066
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