WOD

CrossFit 1Force – Crossfit

Barbell Incline Bench Press (5)

A.1 Barbell Incline Bench Press 7,7,5,5 reps

A.2 Seated Palms up PVC Rows 4 x 10-12 reps (hold each rep for a 1 second)

Metcon (No Measure)

16 EMOM

Min 1- Weighted Upper Body Push x 4-6 reps (Pushups, Dip variations etc)

Min 2- 25 sec amrap Banded Russian KB Swings (thin red band)

Min 3- Reverse Sled Drag x 80 ft @ tough weight

Min 4- Double KB Front Rack Hold x 20-30 secs @ tough weight