WOD

CrossFit 1Force – Crossfit

Bench Press

A.1 Bench Press 7,5,3,1 reps

A.2 DB Alternating Curls 4 x 5-7 reps per side (slow and controlled)

Metcon (AMRAP – Rounds and Reps)

14 min amrap

8/6 Pushups (can scale up to 4/3 Dips *Ring or Bar)

10 Double DB/KB DL @ tough weight

12 Box Jumps (24/20) *step down (can scale up to 30/24)

+

Finisher Work:

7 mins of:

10 L-seated Leg Lifts over KB/DB (5 reps per side)

10 Standing Landmine Windshield Wipers (5 reps per side)