WOD

CrossFit 1Force – Crossfit

Back Squat (1 rep @ 6xx1 + 2 reps)

A.1 Back Squat @ 6xx1 tempo + BS 1 + 2 reps x 4 sets rest 90 secs

A.2 Hand over Hand Sled Pulls 4 x 60 ft @ tough weight

Hand over Hand Sled Pulls (1)

50-100 ft w/rope and small sled

Metcon (AMRAP – Rounds and Reps)

10 min amrap

4 Burpee Chinups

8 DB Stepups *4 per side @ tough weight (20 in box)

+

Finisher Work:

Alternating Tabata Work 6 rds (20 secs on/10 sec rest)

Abmat Situps *arms across shoulders

V-ups

Seated Russian Twist

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