WOD

CrossFit 1Force – Crossfit

Back Squat (5)

A.1 BS up to a heavy set of 5 in 4 sets

A.2 Weighted Pullup up to a heavy set of 3 reps in 4 sets

Weighted Pull-ups (3)

Metcon (Time)

For time

21 BS (135-155/95-105)

21 Pullups *can scale up to C2B or Bar MU x 7 reps

1 Grove Loop

rest/walk 1 min

15 BS

15 Pullups *Can scale up to C2B or 5 Bar MU

1 Grove Loop

rest/walk 30 secs

9 BS

9 Pullups *Can scale up to C2B or 3 Bar MU

1 Grove Loop

+

Notes:

*Score is total time with added rest.