WOD

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CrossFit 1Force – Crossfit

Metcon (AMRAP – Rounds and Reps)

Partner Workout

8 min amrap

30 DB Alternating PS (50/35 lb or heavier)

30 Burpees (no jump at the top)

Rest 2 mins

Metcon (AMRAP – Rounds and Reps)

8 min amrap

30 WB (20/14) *can scale up to (30/20)

150 ft Odd object Carry @ tough weight (75 ft per person)

Rest 2 mins

Metcon (AMRAP – Rounds and Reps)

8 min amrap

30 Alternating Box Jumps (20/24) *can scale up to (30/24)

15 Odd object to Shoulder or over the Shoulder @ tough weight

*Over the shoulder will be with D-Ball or Sandbag. Stone will be to shoulder only!

*Alternate reps however you like!