WOD

Announcements

BENCHMARK SUNDAY: 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups… increase by 3 until time cap

CrossFit 1Force – Crossfit

Metcon (No Measure)

14 EMOM

Odd mins- FS x 2 reps 30×1 tempo (Build by feel)

Even mins- SJ x 1 rep (Build by feel)

Score in below weight

Front Squat

Split Jerk

Metcon (AMRAP – Rounds and Reps)

14 min amrap

1-arm DB Power Snatch (left arm) x 7 reps (50/35)

1-arm DB OH Walking Lunge Steps (left arm) x 25 ft

14 Hollow Rocks

1-arm DB Power Snatch (right arm) x 7 reps

1-arm DB OH Walking Lunge Steps (right arm) x 25 ft

7 T2B