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

A: Sumo Deadlift

4,4,3,3,2

Metcon (Weight)

10 EMOM

Odd mins- 15/12 Cals on Row (adjust as needed)

Even mins- 75 ft Odd object Carry

Rest 2 mins

Metcon (Weight)

10 EMOM

Odd mins- 14/10 Cals on AB

Even mins- Heavy Farmers Walk x 100 ft