CrossFit 1Force – Crossfit

Metcon (AMRAP – Rounds and Reps)

Partner Workout

15 min amrap

8 Double DB Devil Presses @ tough weight

16 Double DB Front Rack Reverse Lunge Steps

200m Run (Run together)

rest/walk 3 mins

Metcon (AMRAP – Rounds and Reps)

15 min amrap

100m Farmers Walk @ tough weight (Switch at 50m)

20 Up n Over Box Jumps (24/20)

20 1-arm DB Alternating PC @ heavy weight

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Notes:

*Alternating reps as needed for both amraps