WOD

CrossFit 1Force – Crossfit

Weighted Pull-ups (2-3)

8 EMOM

Odd mins- Weighted Pullups x 2-3 reps + Weighted Chinups x 2-3 reps

Even mins- Weighted Plank Hold x 30-45 secs

Right into

8 EMOM

Odd mins- 1-arm Farmers Walk x 75 ft per side

Even mins- 1-arm Banded DB Rows x 5-6 reps per side

1-arm Farmer’s Carry (75 ft per side)

Metcon (No Measure)

Partner Workout

16 mins of:

75 ft Sled Push or Sled Drag

5/10/15/20m Shuttle Runs

75 ft Reverse Sled Drag

*tough weight on the sled