CrossFit 1Force – Crossfit

Close Grip Bench Press

3 sets of:

Every 4 mins complete the following:

8 Close Grip Bench Press @ 65-75% of 1 rm

500/450m row

Put time in comments


3 sets of:

*Every 3 mins complete the following:

8 DL @ 65-75% of 1 rm

Weighted Pushup x amrap (45/25 lb)

*can scale down to BW or Barbell off rack

Weighted Pushups

Metcon (No Measure)

Finisher Work:

Partner Workout

400m Farmers Walk (70/53 lb per hand)

400m Sled Drag (3-4/2-3 plates)

*You will both being doing the movements and can alternate at any time. Both of you will be working at the same time.