WOD

CrossFit 1Force – Crossfit

1-arm Half Kneeling Landmine Press

16 EMOM

Min 1- 1-arm Half Kneeling Landmine Press x 5-6 reps per side @ 31×1 tempo

Min 2- DB/KB Prone Rows x 6-8 reps (elevate bench)

Min 3- Uneven Carry x 50 ft per side @ tough weight

Min 4- Deadbugs (band across feet) x 30 secs (slow and controlled)

Metcon (3 Rounds for time)

3 rds

25/20 Cals on AB

120 ft Odd Object Carry @ tough weight

Rest 3 mins after each round