CrossFit 1Force – Crossfit

Shoulder Press

A. Press up to a tough set of 5 in 10 mins

Metcon (Time)

Partner Workout

For time

90 DB Hang Clean + Jerk @ tough weight (can use KB’s as well)

80 DB Up n Over Stepups @ tough weight (20 in and use ONE DB ONLY)

70 DB Burpees

60 WB (20/14)

50/40 Cals on Row or AB

*Time cap is 23 mins!