WOD

CrossFit 1Force – Crossfit

Barbell Incline Bench Press (5)

A.1 1-arm DB Incline Bench Press w/twist 2 x 8-10 reps per side (moderate)

A.2 1-arm Ring Rows 2 x 8-10 reps per side

B.1 Incline Bench Press up to a heavy set of 5 reps in 4 sets

B.2 Odd Object Hold x 15 secs into 100 ft Carry @ tough weight x 4 sets

Odd Object Carry (15 secs hold into 100 ft carry)

Metcon (Time)

3 rds

400m Run (1 Grove Loop)

200 ft Farmers Walk @ heavy weight (50 ft up and back x 2 times)

1 min Weighted Plank Hold @ tough weight (accumulate)