CrossFit 1Force – Crossfit

A: Deadlift

DL @ 3131 tempo 6,4,4,3 (Build from last week)

*after each set do 20 secs per side Single leg Bridge Hold on bench

Metcon (AMRAP – Rounds and Reps)

Partner Workout

13 mins of the following:

10 Double KB or DB Deadlifts @ tough weight

15 Abmat Situps (can go weighted)

*Alternate full rds

Rest 1 min

Metcon (AMRAP – Rounds)

6 min amrap

5/10/15/20m shuttle run

*Alternate full rounds