WOD

CrossFit 1Force – Crossfit

A: Back Rack Reverse Lunge Steps

Back Rack Reverse Lunge Steps 3 x 4 reps per side @ 21×1 tempo

B: Back Squat

BS 7,5,3,1 reps

Metcon (Time)

For time

24/21/18 reps

BS (135/95) *from the floor

21/15/9 reps

KB Swings (53/35) *Can scale up to (70/53)

15/12/9 reps

Pullups *can scale up to C2B Pullups or Bar MU 12/9/6 reps