WOD

CrossFit 1Force – Crossfit

Bench Press (6)

A.1 Bench Press up to a heavy set of 6 reps in 4 sets

A.2 Banded Pull Aparts 4 x 12-15 reps (palms up)

Metcon (Time)

For time

21/15/9/9/15/21 reps

KB SwingsFor (53-70/35-53)

Hand Release Pushups (can scale up to Ring Pushups or Dips (12/9/6/6/9/12 reps)

+

Finisher Work:

Tabata Barbell Curls (8 rds)

20 secs on/10 secs rest