CrossFit 1Force – Crossfit

Back Squat (3)

A.1 D-Ball or Sandbag Hold Banded March Steps 2 x 30 sec amrap

A.2 Single leg Hip Thrusts (upper back on bench) 2 x 10-12 reps per side

B. Every 2:30 secs complete the following (4 sets):

BS x 3 reps @ 23×1 tempo *Nothing over 80%

Immediately into:

Weighted Strict Chinups x 4-6 reps

*Rest the remainder of the 2:30 and repeat!

Weighted Chinups (4-6)

*Supinated Grip

Metcon (No Measure)

Partner Workout

18 mins of the following:

Strict Pullups x amrap *Can scale up to 1 Legless RC

Sled Push x 60 ft @ tough weight

10 WB (20/14)

Reverse Sled Drag x 60 ft

*Alternating full rds