WOD

CrossFit 1Force – CrossFit Endurance

Metcon (No Measure)

12 EMOM

Min 1- Sled Push or Drag x 100 ft (Moderate)

Min 2- 25 sec amrap Burpee Pullups

Min 3- 30 sec amrap KB swings (70/53 lb)

rest 5 mins

Metcon (Time)

Partner Workout

For time

2000m row (alternate as needed)

100 D-Ball Hold Walking Lunge Steps @ tough weight

150 DU

*time cap is 16 mins

Address:
1501 Grandview Avenue
West Deptford, NJ 08066
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