WOD

CrossFit 1Force – Crossfit

Power Clean (2 + 1)

A. Slow PC + PC 2 + 1 reps every 90 secs x 7 sets (Not tng)

*Slow 1st pull until you hit the 2nd pull position and then explode!

*PC rep is at your normal speed!

*Focus on form here, NOT THE LOAD! Nothing over 80%

Metcon (3 Rounds for reps)

5 min amrap x 3 sets

4 PC (145/100 lb)

50 ft Bear Crawl (25 ft up and back)

8 T2B

Rest 2 mins after each amrap

*25 ft Bear Crawl is 1 rep!