WOD

CrossFit 1Force – Crossfit

Sumo Deadlift

A. Sumo DL 5,5,3,3 reps @ 65-85% (Not tng and overhand grip)

B. Double KB Front Rack Hold Banded March Steps 2 x 45 secs of continuous steps

(Hold two KB’s, Knuckles touching, band across feet, and march in place. Slow and controlled)

Metcon (No Measure)

10 EMOM

Odd mins- DB Renegade Rows x 12 reps (6 reps per side)

Even mins- 8 Hollow Rocks + 8 Abmat Situps (arms across shoulders)

Rest 2 mins

Metcon (AMRAP – Rounds and Reps)

Partner Workout

6 min amrap

40 ft Sled Drag (forward) @ tough weight

40 ft Reverse Sled Drag

*Alternate full rds