WOD

CrossFit 1Force – Crossfit

Turkish Get Up (1)

A. TGU work for 7 mins @ moderate weight (alternating arms every rep)

B. PP up to a tough single in 10 mins (off rack)

Metcon (No Measure)

10 min EMOM

5 Ball Slams @ tough weight

+

5/10/15/20m Shuttle Runs

+

Followed by 6 min EMOM

1-arm KB/DB Farmers Walk 60 ft per side @ heavy weight

+

Finisher Work:

Rear Delt Bentover Flyes

2-3 sets x 12-15 reps

DB Zottman Curls

2-3 sets x 10-12 reps

Rest as needed between sets

Push Press (1)