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 (AMRAP – Rounds and Reps)

Teams of 3

10 min amrap

30 PC (95/63)

30 PC (135/93)

30 PC (165/113)

Amrap PC (185/125 lb)

*Adjust weights based on your strength and teammates

Rest 2 mins

Metcon (AMRAP – Reps)

15 min amrap

Partner A- Max Cals on Row or AB

The other two partners will be doing the following

30 Bar Facing Burpees

30 Box Jumps (24/20)

30 Ball Slams @ tough weight

*1 person works only during the movements

*You can switch at any time for the Row or AB

*Score is total cals accumulated and also you will the additional reps accumulated from the 3 movements.