WOD

CrossFit 1Force – Crossfit

Farmer’s Carry (100 ft)

16 mins of the following:

Ring Rows x 6-8 reps @ 21×1 tempo

Banded Glute Ham Bridge DB Bench Press x 8-10 reps

Heavy Farmers Walk x 100 ft

Front Lean Rest on Rings x 20-40 secs (scale up to feet on a small box)

Metcon (5 Rounds for reps)

2 min amrap x 5 sets

300/250m row or 18/12 Cals on AB

Amrap Burpee Up n over Box Jumps (24/20)

rest/walk 1 min