WOD

CrossFit 1Force – Crossfit

Metcon (No Measure)

10 EMOM

Odd mins- Barbell Inverted Rows x 6-8 reps

Even mins- Weighted Hip Thrusts x 6-8 reps (Barbell or DB on your hips)

+

6 EMOM

Odd mins- DB Tricep Kickbacks x 6-8 reps per side

Even mins- Barbell Reverse Curls x 8-10 reps

Metcon (AMRAP – Rounds and Reps)

Partner Workout

16 mins of:

12/8 Cal Row

50 ft Bear Crawl Sled Drag @ tough weight

50 ft Reverse Sled Drag @ tough weight

Alternate full rds