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CrossFit 1Force – Crossfit

A: Double KB Front Rack Lateral Stepups

3 x 6 reps per side

B: Front Squat (FS 10 singles @ 80-90% of 1 rm every 90 sec)

Metcon (Time)

10 rds

100m Medball Run (20/14 lb)

3 FS (155/105 lb) *can scale up to (175/125 lb)

5 Pullups *can scale up to C2B Pullups