WOD

CrossFit 1Force – Crossfit

Metcon

Death By 10m Runs

*Rest 3 Min*

40/32 Cal Bike For Time

*Rest 3 Min*

1 Grove Loop For Time

*”Death By” format: Complete 1 rep in the first minute, 2 reps in the second minute, 3 reps in the third minute, and so on until you can not complete the required amount of reps in a one minute time frame*

Death by 10m Runs (AMRAP – Rounds and Reps)

1st min – 1 Length

2nd min – 2 Lengths

3rd min – 3 Lengths

etc..

40/32 Calorie Assault Bike For Time (Time)

40/32 Cal AB for Time

1 Grove Loop for Time (Time)

The 1Force “400” aka the 430m Run