WOD

CrossFit 1Force – Crossfit

A1: Close Grip Bench Press

6,5,4,4

A2: DB Renegade Rows

4 x 6 reps per side

Metcon (Time)

3 rds

25 WB (20/14)

25 DU

25 Russian KB Swings (53/35) (can scale up to (70/53)

25 DU

25 Weighted Abmat situps @ tough weight

25 DU

Rest 1 min after each round

*21 min time Cap