WOD

CrossFit 1Force – Crossfit

Power Snatch (1 + 1)

A. DB Muscle Snatch 3 x 5 reps per side

B. PS + Hang PS on the min for 12 mins

*Start @ 50% and build by feel with solid technique.

*Those that have the mobility can squat!

Metcon (Time)

3 rds

10 PS (105/73) *can scale up to (125/83)

20 Box Jumps (24/20) *can scale up to (30/24) *Step down

+

Finisher Work:

2-3 sets of:

AB Wheel Rollouts x 10-15 reps

Standing Barbell Windshield Wipers x 12-15 reps per side